WOD Blog

Mon, Dec 24 2018

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METCON 12/24/18WARM UP 12/24/18TRAVEL WOD 12/24/18

METCON 12/24/18


(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP:

24 Machine Calories
24 Wallballs (20#/10'-14#/9')
24 Pull Ups

Goal: 180+ Reps (12 Wallballs on Round 3)

REST 2 Minutes

12 Min AMRAP:

24 Box Jumps (24''/20'')
24 Push Ups
24 DB snatch (50#/35#)

Goal: 240+ Reps (3+24 Box Jumps)

TOTAL GOAL: 420+ Reps

Tip: Break the pull ups and push ups into small sets to avoid going to failure. On the other movements, just keep moving!

Rx+: 30#/10'-20#/9', Sub CTB Pull Up, 30'/24', Sub KB Snatch 53#/35#
Rx: As written
Rx2: 14#/10-/10#/9', sub jump CTB, step ups allowed, sub incline push up on box
Rx3: Sub Pushballs, sub ring row, 20''/16'', or see coach for further mods!


1st340 RxRachel T Mon, Dec 24, 2018
2nd324 Rx2Tracie Mon, Dec 24, 2018
3rd222 Rx2Katheryn Mon, Dec 24, 2018
1st476 RxSeth B Mon, Dec 24, 2018
2nd442 RxCharles G Mon, Dec 24, 2018
3rd428 RxWesly Mon, Dec 24, 2018

Luis Mu336 Rx
Manny288 Rx2
Wesly428 Rx
Katheryn222 Rx2
Vince344 Rx
Cammon246 Rx
Scooter5 Rx2
Alfonso410 Rx
1 Set 158; 2 Set 252
Steven Acheck in Rx2
Keith C288 Rx2
Charles G442 Rx
Tracie324 Rx2
Rachel T340 Rx
Seth B476 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

113 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.

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

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