WOD Blog

Fri, Dec 7 2018

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!
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METCON 12/7/18WEIGHTLIFTING 10/7/18WARM UP 12/7/18SHRED 12/7/18

METCON 12/7/18


(Time, Rx+, Rx2, Rx3)
FOR TIME!

Machine Calories-25-20-15-10-5
Push Jerk (from ground 165#/115#) OR HSPU-2-4-6-8-10

Goal: Sub 8 Cap OFF at 11 Minutes.

Tip: Keep a steady pace on your machine. As your push jerk sets get higher rep, rest long enough to get big chunks done to avoid having to re-clean your bar multiple times. If you're doing HSPU's stop well short of failure!!

Purpose: Finishing our week on a high note with a short sprint and a heavy barbell or some handstand work! At the end of the day our training is meant to be enjoyable and a way for us to relieve stress, enjoy our community, and have a healthy life. Use this workout as an opportunity to have some fun and show yourself how strong you are!

Rx+: 205#/135#, sub Deficit HSPU (45# plates)
Rx: As written
Rx2: 125#/85# or HSPU to two ab mats
Rx3: 95#/65# or DB pair or see coach for MODWOD.


1st8:38 RxJanelle Fri, Dec 7, 2018
2nd8:55 RxSaori Fri, Dec 7, 2018
3rd9:40 RxAlyssa C Fri, Dec 7, 2018
1st5:19 Rx+Seth B Fri, Dec 7, 2018
2nd6:59 RxWesly Fri, Dec 7, 2018
3rd7:02 RxTodd N Fri, Dec 7, 2018

Cammon8:43 Rx2
JASON BEN10:01 Rx
Jonathan K7:22 Rx
Bike and hspu
Vince8:22 Rx2
Row & HSPU
Avery W9:43 Rx3
Alyssa D9:58 Rx2
Spencer Ch8:49 Rx2
HSPU w/abmats starting on 6.
Alyssa C9:40 Rx
Ian9:41 Rx2
Bill10:42 Rx
Heather Lo10:08
push press 2DB 10lb each
RheaDNF
last done: 15 rows, 6 push press 8lb each
Cherise10:39 Rx2
Lance10:17 Rx
Katheryn11:00dnf Rx2
Saori8:55 Rx
row, HSPU
Seth B5:19 Rx+
Thanks for designing a easy wod for me haha
Janelle8:38 Rx
Push jerk
Scott B10:35 Rx2
hspu
Megan A11:03
bike: 20,15,10,5,5/ HSPU 2 ab mats
Todd N7:02 Rx
Bike & PJ
Wesly6:59 Rx
Kou10:00 Rx3
Bench 65# and bike; protecting the shoulder
Keith C8:30 Rx3
BP 95# and row
Derek NDNF Rx2
10 push jerks left
Rachel T10:14 Rx
Josh C7:38 Rx
Rebecca CDNF Rx3
Modwod bench for shoulder pain
Bj9:33 Rx2
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

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

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