WOD Blog

Wed, Sep 19 2018

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METCON 9/19/18WARM UP 9/19/18

METCON 9/19/18


(Reps, Rx+, Rx2, Rx3)
24 Min AMRAP

200 m Run*
12 Hang Powerclean (95#/65#)

Round 1: 45#/35# Plate Run
Round 2: 53#/35# KB Run
Round 3: 20#/14# medball Run
Round 4: 35#/20# DB or Slam ball Run

Continue cycling through the burden run styles throughout the workout.

Score is rounds+reps. Incomplete runs do not count towards reps.

Goal: 10 rounds+

Rx+: Click this if you finish 12 rounds or more.
Rx: As written
Rx2: 35#/25# plate, 35#/26# KB, 14#/10# medball, 20#/15#-12# DB, 75#/55#
Rx3: 25#/15# plate, 26#/20# KB, 10#/6# medball, bodyweight, 45#/35# barbell. Or see coach for additional modifications.


1st10 RxAlyssa C Wed, Sep 19, 2018
2nd9 RxSiena Wed, Sep 19, 2018
Janelle Wed, Sep 19, 2018
3rd7 RxEmily M Wed, Sep 19, 2018
1st12+12 Rx+Scott Chr Wed, Sep 19, 2018
2nd12 Rx+Robson Wed, Sep 19, 2018
3rd11 RxWesly Wed, Sep 19, 2018

Spencer Da8.5 Rx
Grant H10 + 1 Rx
Alyssa C10 Rx
Started round 11 at 23:30
Tracie8rds Rx2
Diana W9 rds
run w/ no burden first 6 rounds, row 250m last 3
Katheryn9 Rx2
Vince9 + 3 Rx2
44# KB
Ian10 Rx2
35#, 35#, 20#, 35#, 75#
Emily M7 Rx
got halfway through 8th run
Ryan Pow9 Rx
Derek N8+2 Rx
Julia Goldst9+3 Rx2
65# bar
Wesly11 Rx
hang power cleans unbroken
Scott Chr12+12 Rx+
Robson12 Rx+
Deven D10 + 3 Rx
Janelle9 Rx
Mitchell R9 Rx
Todd N9+6 Rx
Siena9 Rx
Saori9rds
10th run
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Richard Senior


6 years ago

I've been a member at Put It Up for about 6 months. I love the personalized coaching and care to ensure that everyone has an intense workout without injury. The coaches here help you to plan your nutrition and fitness goals as well as offer many

Sean hanson


3 years ago

Love this place! Such a fun and welcoming community. I came in three years ago and my fitness has never been better. So glad to have a full community supporting me.

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

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

Brian Young


8 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