WOD Blog

Wed, Jun 28 2017

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Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (629 days ago)
METCON 6/28/17WEIGHTLIFTING 8/12/16-6/21/17WARM UP 6/28/17

METCON 6/28/17


(Time, Rx+, Rx2, Rx3)
'MACROS V1'

100 reps for time!

Protein: Push Jerk (115#/75#)
Carbohydrate: CTB Pull Ups
Fat: Front Squat (115#/75#)

GOAL/RULES: Pick any rep scheme with any order of the 3 movements up to 100 reps.
Finish under 7 mins CAP at 9 mins

In notes put how you break up your macros.

For instance I'm a meso/ectomorph so my macros are
P-30% 30 reps Push Jerk
C-45% 45 reps CTB Pull Up
F-25% 25 reps Front Squats

Rx+: 135#/95#, YOU MUST DO 30/40/30 ZONE DIET
Rx: As written
Rx2: Sub Chin over bar pull up 95#/65#
Rx3: Sub Ring Rows, 75#/55#


1st7:45 RxSaori Wed, Jun 28, 2017
2nd5:01 Rx2Taeja Wed, Jun 28, 2017
3rd7:00 55lb jumping ctb Rx2Lindsey M Wed, Jun 28, 2017
1st6:20 RxEric M Wed, Jun 28, 2017
2nd6:24 RxSpencer Ch Wed, Jun 28, 2017
3rd6:32 RxJosh C Wed, Jun 28, 2017

Lila8:04 Rx2
P-50 C-15 F-35
Spencer Da9:00 Rx
86: 26 PJ 30 CTB, 30 FS
Eric M6:20 Rx
Jeremiah7:35 Rx
Nick9:00 Rx2
15, 15, 40 sub band assist PU
Aspen J8:08
PJ-40 CTBjump-35 FS-20
Hilo6:48 Rx
Carolyn5:56 Rx3
Should have done RX 2 🙄
Cherise5:35 Rx3
30-40-30
Sterling9:00 DNF Rx
68 reps
Vince7:10 Rx3
ctb pullups
Katriel-Maria9:00 DNF Rx2
got 83 total reps...but i did legit kipping pull ups !!!
David VDNF - 78 Rx2
95#, Over Bar Pull Up (100 in 13)
Jonathan K6:50 Rx
Bill9:48 Rx3
30 PJ; 45 Ring Row; 25 FS @95#
Luis Mu9:00 Rx
DNF 70 reps
motau25min Rx3
Variation
Spencer Ch6:24 Rx
40 pro, 30 Carb, 30 Fat
Lindsey M7:00 55lb jumping ctb Rx2
Samantha A5:25
20 air squats 30 push ups 50 ringrows
Joshua B7:23 Rx
60 PJ, 20 CTB, 20 FS
Jonathan A8:32 Rx2
25 Push Jerk, 45 Pull Ups, 30 Squats 75#
Deven D6:54 Rx
Kevin E6:39 Rx2
P: 20-20-20 push ups ÷ 2. C: 10-10-10 RR. F: 10-15-15 BS @ #115.
Steve T9:00 DNF Rx
77 reps
Josh C6:32 Rx
Saori7:45 Rx
Taeja5:01 Rx2
Sub pull-ups. Protein:40, Carbs:20, Fats:40
Jared A4:49 Rx2
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

lizzy matthews


5 months ago

Dropped in here for about a week on vacation! Great equipment and space. The members were so kind and the programming was awesome. Also, the coaches seemed knowledgeable and gave great encouragement!

Brian Young


3 months ago

Awesome gym!! Equipment, space, coaches. Good pricing, drop ins welcome, friendly regulars. Been here many times and always a great experience. Typical combo or weightlifting and WODs. Will keep coming here for sure

Wes


a year ago

Put it Up is awesome! I am not one that does well going into a Gym and staying consistent or pushing myself. The staff at Put it Up have been amazing and for the first time in my life I look forward to working out and I am so excited about the be

Connor Nordgren


a year ago

Put It Up CrossFit is the best! I was a beginner and had never done CrossFit before. But Julia and all of the coaches made me feel super welcome and met me right where I was in my fitness journey. If you’re willing to get up early, the 5:30 am

Amber Wardrop


2 months ago

Very knowledgeable coaches! Great Crossfit Gym and very spacious! The workouts are nicely well rounded and everyone is so friendly