WOD Blog

Thu, Dec 6 2018

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METCON 12/6/18OPTIONAL ABCON FINISHER 12/6/2018WARM UP 12/6/18SHRED 12/6/18

METCON 12/6/18


(Time, Rx+, Rx2, Rx3)
5 Rounds For Time of:

Double Under-60 reps
Strict Chin Up-8/6 Reps
Back Rack Reverse Lunge (95#/65#)- 30 reps Total

Goal: Sub 20 cap OFF at 25 minutes.

Tip: On the chin ups, prioritize keeping your reps strict over going fast. If you struggle on the chin up, consider breaking your double unders up into a couple sets to preserve energy. Keep a steady pace on the lunges!


Rx+: sub Strict RMU 4 reps, 115#/75#
Rx: As written
Rx2: Sub band assisted strict chin up, lateral hops
Rx3: Sub lat pulldown or inverted row, singles


1st16:58 RxSaori Thu, Dec 6, 2018
2nd18:35 RxJanelle Thu, Dec 6, 2018
3rd19:25 RxAlyssa D Thu, Dec 6, 2018
1st16:47 RxCharles G Thu, Dec 6, 2018
2nd16:50 RxGrant H Thu, Dec 6, 2018
3rd18:10 RxTodd N Thu, Dec 6, 2018

Cammon24:59 Rx
Eric F18:55 Rx
Boots23:18 Rx
JASON BEN23:56 Rx2
120 SU. 85# RL
Ryan Pow23:45 Rx
Alyssa C19:42 Rx
Vince24:43 Rx
Heather Lo24:00
60 singleunders, 6 ring chinups, 20 backlunges bodyweight
Scott B25:00 Rx
5th round + 43 2x-under
Diana WDNF
got some good DU practice, band assist PU (black), lunge 20# DB
Cherise23:24
DU curse (mid-metcon potty break) ;-P DUs, black-banded chin ups, 65# GM
Katheryn25:00 dnf Rx2
d-u, purple band chin ups, 65# lunges
Saori16:58 Rx
Grant H16:50 Rx
Charles G16:47 Rx
Ian21:33 Rx2
SUx2, 95#
Wesly19:07 Rx
Todd N18:10 Rx
Jonathan A23:44 Rx2
SUx2 on Rd 3, 4, Strict Chin Up
Deven D24:41 Rx
Kou24:06 Rx3
Half double unders, half single; 6 chin up; 65# from rack bc of shoulder recovering
Spencer Ch17:53 Rx2
Banded Chin Ups
Janelle18:35 Rx
Rachel T25:00 Rx
DNF 4 rd + 61 still suck at DU’s
Alyssa D19:25 Rx
R knee pain
Derek NDNF Rx
5 lunges left
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

115 reviews

Brian Young


5 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

Amber Wardrop


5 months ago

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

lizzy matthews


7 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!

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

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.