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

114 reviews

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

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Brian Young


8 months ago

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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