WOD Blog

Wed, Nov 14 2018

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: Alec
AEROBIC METCON 11/14/18150/120 CALORIE BIKE! 11/14/182000 METER ROWWARM UP 11/14/18STRENGTHCON 11/14/18

AEROBIC METCON 11/14/18


(Reps, Rx2)
10 Mins to Complete:

2000 m row
REST w/ time remaining

Then

10 Mins To complete:
150/120 Calorie Bike


Start on either station. For those looking to hit the row requirement for the Rx club prioritize the 2,000 m row and start on that. Make sure to have the coach help you set the rower for a 2k. Record your total time on this tab, and make sure to record your separate times on the other tabs. This may be treated as a recovery WOD as well.

Goal: Sub 7:15/8:00 row to check off for Rx club! Sub 7 bike.

Tip: For those trying looking to get their fastest time on the row, don't sprint out of the gate. Try and hold a faster pace with each 500 m split. SPRINT the last 500. The pace you hold throughout the row should be uncomfortable, don't give in, keep your pace!

Rx: As written
Rx2: Sub 1,500 m row, 100/70 calorie bike
Rx3: Sub 1,500 m row, 80/60 calorie bike


1st9:39 RxJanalyn Wed, Nov 14, 2018
2nd8:18/8:50 RxAlyssa C Wed, Nov 14, 2018
3rd35 Rx2Rhea Wed, Nov 14, 2018
1st9:02/8:22 RxJonathan K Wed, Nov 14, 2018
2nd10:00 / 9:34 RxVince Wed, Nov 14, 2018
3rd8:47 RxJonathan A Wed, Nov 14, 2018

Rhea35 Rx2
Alyssa C8:18/8:50 Rx
could have gone harder on the row
Vince10:00 / 9:34 Rx
DNF Bike, 133 cals
Grant H7:30 row, bike sucked Rx
Ryan Pow7:33/9:52 Rx
Pete7:55 Rx
123 BIKE CALS
Janalyn9:39 Rx
Bike; 8:39 row
Jonathan A8:47 Rx
Deven D7:50 Rx
Bike
Keith C8:45 Rx2
Row 2,000
John L9:45/10:00 Rx
Row/Bike (123 DNF)
Brett L7:17 on rower 106 Cal 10 min on bike Rx
Jonathan K9:02/8:22 Rx
Did bike then row, bad idea
Shane7:25 Rx
135 cals on bike in 10 min
Alfonso8:08.7 Rx
Row & 1500 m in ski machine
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


9 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

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.