WOD Blog

Fri, Dec 28 2018

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Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (631 days ago)
METCON 12/28/18WARM UP 12/28/18WEIGHTLIFTING 12/28/18SHRED 12/28/18

METCON 12/28/18


(Reps, Rx+, Rx2, Rx3)
Part A. 6 Mins to Bike or Row: 80/60 Calories
REST w/ time remaining
---------------------------------
PART B. 6 minute AMRAP of powercleans (175#/125#)
REST 2 Minutes
---------------------------------
PART C. 6 Min AMCAP of bike or row calories

Stick with the same machine for both parts. SCORE IS FOR AMRAPS ONLY.

Ex. Sally finishes the buy in, hits 40 powercleans and 72 calories her score is 112.

Goal: Part A. Have at least 1 minute rest between Buy In Calories and Powercleans.

Part B. Complete 30+ Powercleans

Part C. GO AS HARD AS POSSIBLE!

Tip: Leave a little in the tank on the beginning part to save energy. Consider quick singles or sets that allow you to take short breaks on part b. Go as hard as you can on part c.

Rx+:  100/70 Calories, 225#/155#
Rx: As written
Rx2: 135#/95#
Rx3: 60/40 Calories, 115#/75# or DB pair. See coach if additional mods are needed!


1st86 RxRachel T Fri, Dec 28, 2018
2nd83 RxCherise Fri, Dec 28, 2018
3rd119 Rx2Saori Fri, Dec 28, 2018
1st190 Rx+Seth B Fri, Dec 28, 2018
2nd101 Rx+eli r Fri, Dec 28, 2018
3rd166 RxWesly Fri, Dec 28, 2018

Charles G157 Rx
114 row + 43 PC
Nick90 Rx
Vince135 Rx3
40 PC + 95 row
Cammon117 Rx2
thought the 2nd machine was also 80 cals oops...
Kai116 Rx
115 cleans
eli r101 Rx+
Ryan Pow127 Rx
33 clean, 94 bike
Jonathan A77 Rx2
Katheryn95 Rx2
Scott B98 Rx2
Kou87 Rx3
60 cal + 85# x 15 + 72 cal
Bill140 Rx2
102 bike & 38 PC
Wesly166 Rx
45 cleans, 121 cal row
Saori119 Rx2
41pc+78row. My grips are shot today
Rachel T86 Rx
20 PC 66 on row
Cherise83 Rx
77+6 rx, then hurt calf so dropped to 105# and did 16 more
Julia Goldst113
60 cal bike, 51 SA DB powercleans (40#), 62 cal bike
Seth B190 Rx+
36 cleans
Nate D154 Rx
30 cleans :/ 124 cal row
Deven D136 Rx
35 cleans + 101 cal bike
Brian S157 Rx2
116 row 41 115 clean
Bj93 Rx2
18 cleans 75 cal
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

lizzy matthews


5 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!

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


3 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

Amber Wardrop


3 months ago

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