WOD Blog

Mon, Oct 8 2018

Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!
Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!
Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Happy Birthday: Matthew C & Diogo S
METCON 10/8/18WARM UP 10/8/185RM BACK SQUAT 10/8/18SHRED 10/8/18

METCON 10/8/18


(Time, Rx+, Rx2, Rx3)
For time and MAX weight:

6 min to Complete:
80/60 Cal Machine
REST w/ time remaining
-----------------------------
7 min to Find:
5RM Back Squat from rack
-----------------------------
8 min To Complete:
21-15-9
Back Squat (135#/95#)
Machine Cals

***Please add your times together for parts 1 and 3 and record them on this tab. Please record your 5RM back squat on 5RM back squat tab.

Goal: Finish timed portions under 10 mins total, go as heavy as possible on back squat.

Tip: Leave a little bit in the tank on part A of the workout. If you have a goal number in mind for your 5RM, consider doing a couple singles until you get to that weight to decrease fatigue. Pick a weight you feel confident with for your first attempt, then go for broke on any additional attempts. Sprint Part C!

Rx+: Machine 100/80 Calories, 165#/115#
Rx: As written
Rx2: 115#/75#
Rx3: 60/40 calories, 75#/55#


1st12 RxAlyssa D Mon, Oct 8, 2018
2nd9:42 RxJulia Goldst Mon, Oct 8, 2018
3rd9:56 RxAlyssa C Mon, Oct 8, 2018
1st9:39 Rx+Seth B Mon, Oct 8, 2018
2nd12:48 Rx+Brad Le Mon, Oct 8, 2018
3rd8:57 RxDeven D Mon, Oct 8, 2018

Eric F11:00 Rx
NickDNF Rx
Ryan Pow9:00 Rx
3:37, 5:23
Alyssa C9:56 Rx
Heather Lo12:55
didn't finish mach cals
Luis Mu13:24 Rx
Cherise14:00 DNF Rx
bike
Sandra D12:02 Rx
Katheryndnf
105# bs, 4:29 60 cal, 8:00 dnf 21-15-9
Eric M7:42
for part C
Vince11:33 Rx
4:26, 7:07
Bill12:10 Rx
Rebecca W3:52/DNF 8:00
:)
Scott B18:04 Rx
DNF
Megan ADNF
5:49row,#155x5,#65 had 4 cals on row@21min
Wesly8:59 Rx
3:13, 5:46
Janalyn12:04 Rx
Finished but not under time (didn’t quite finish 3rd part under time). 💁🏻‍♀️ 3:54; 8:10.
Keith C14:00 DNF Rx
Robson11:30 Rx
4:00, 7:30
Deven D8:57 Rx
3:25, 5:32 bike
Alyssa D12 Rx
Rough! DNF
Janelle13:08 Rx
5:08, 8:00 DNF
Hayleigh10:05 Rx
BjDNF Rx
9 Cals left
Saori11:44 Rx
Todd N9:06 Rx
A. 3:34 C. 5:32
Brad Le12:48 Rx+
4:55, 7:53
Jonathan A5:42 Bike Rx2
2nd Round 15+9 cal
Tyler S12:01 Rx
Julia Goldst9:42 Rx
3:23, 6:19
Seth B9:39 Rx+
Hit 330 for 5 PR
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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

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.

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