WOD Blog

Wed, Jan 9 2019

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KAREN 12-28-20 on May 20, 2024 (633 days ago)
METCON 1/9/19SKILL WORK 1/9/18WARM UP 1/9/19SKILL WORK 1/10/19

METCON 1/9/19


(Reps, Rx2, Rx3)
22 Min AMRAP:

1-2-3-4-5-6-7-8-9-10

DB Push Jerk (50#-55#/35# pair)*
Strict Pull Up
Push Ups on Dumbbells (standard is chest touches ground)
Hang Power Snatch (95#/65#)

*PLEASE DO NOT DROP THE DUMBBELLS! A KB pair of similar weights may also be used if needed. If this is the case, push ups can be done with hands on 25# plates.

Goal: 150+ Reps

Tip: Even though this workout starts quickly, don't sprint out of the gate as the reps increase each round! The movements in this workout use similar muscle groups so stop well short of failure on all sets.

Rx+: Strict CTB Pull Up, sub strict HSPU
Rx: As written
Rx2: 35#/20# pair, 75#/55#, sub incline push up, sub jump to strict pull up OR band assisted strict pull up
Rx3: 20#/12# or single DB, 45#/35# or single DB, Ring Row


1st220 RxHayleigh Wed, Jan 9, 2019
Janelle Wed, Jan 9, 2019
2nd199 RxAlyssa C Wed, Jan 9, 2019
3rd136 RxLuAnn Wed, Jan 9, 2019
1st220 RxBoots Wed, Jan 9, 2019
Nate D Wed, Jan 9, 2019
Wesly Wed, Jan 9, 2019
Spencer Ch Wed, Jan 9, 2019
2nd187 RxIan Wed, Jan 9, 2019
3rd181 RxJASON BEN Wed, Jan 9, 2019

Cammon425 Rx2
had to drop dowm to rx2 afteer 2 nd eriound
Ryan Pow162 Rx
Shane120 Rx
Jessie109 Rx2
woof... definitely could have moved faster
Alyssa C199 Rx
had 1 pull up left on 10's
Ian187 Rx
Vince177 Rx
Thanks for the push Coach Eric
Tracie20:15
20# JPU Girl PU DB snatch
Sandra D136 Rx2
Heather Lo21:38
220 12lb DB, ring rows, box pushup, hang pwrsntch
Rhea9 rounds
8 lb DB push jrk, ring rows, box pushup, hang pwrsntch
Luis Mu162 Rx
162
Katheryn178 Rx2
178 reps, finished last two reps of 9 snatches after time
LuAnn136 Rx
22 min
Spencer Ch220 Rx
20:57
Cherise160 Rx2
20# DB, black band assisted pu, rx pushups, 55# hps
Wesly220 Rx
21:38
Keith C220 Rx2
Nate D220 Rx
17:41
Janelle220 Rx
20:14, kept going and finished my 2’s
Hayleigh220 Rx
20:10
Boots220 Rx
Saori147 Rx2
30# dumbell because my shoulder was weird
JASON BEN181 Rx
Joshua B220 Rx2
21:29
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

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

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!

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

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.