WOD Blog

Wed, Jan 30 2019

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CARDIO METCON 1/30/19WARM UP 1/30/19Other Results

CARDIO METCON 1/30/19


(Reps, Rx+, Rx2, Rx3)
Cardio Metcon

30 Minute EMOM

Min 1: 15/12 Calorie Bike, ROUND 10 MR
Min 2: 15/12 Calorie Row, ROUND 10 MR
Min 3: 30 Double Unders, ROUND 10 MR

For rounds 1-9 (first 27 minutes) perform the listed number of reps with a goal to keep a consistent pace and HR. Then on final set, do as many calories/reps as you can of each movement. Score is the reps completed on your MR set.

Goal: Finish all rounds! Perform over 90/80 Reps on Last Round.

Tip: We are looking to complete the set number of reps the entire time except our final set! Scale to allow this.

Purple Rx+: 18/15 Calories, 50 Double Unders
Blue Rx: As written
Orange Rx2: 13/10 Calories, sub singlesx2 or 15 DU
Yellow Rx3: 10/7 Calories, sub singlesx1
White MODWOD: See coach for help determining rep scheme and movements


1st1:00:00 RxRachel T Wed, Jan 30, 2019
2nd125 RxAlyssa C Wed, Jan 30, 2019
3rd44 RxSarah D Wed, Jan 30, 2019
1st118 RxWesly Wed, Jan 30, 2019
2nd110 RxSpencer Ch Wed, Jan 30, 2019
Eric M Wed, Jan 30, 2019
3rd97 RxJonathan K Wed, Jan 30, 2019

Kirklin47 Rx2
Vince91
12 Bike 15 Row 30 DU each round. 91 reps final round. 604 Total
Jonathan K97 Rx
26 bike, 21 row, 50 DU
Nick64 Rx2
Singles x2
Jessie138 Rx2
8 bike, 9 row, 121 singlesx2
Janelle81 Rx2
Grant H87 Rx
Bill82
Mod WOD RX except Singlesx2 (104/2)=52
Steve M105 Rx3
Sandra D56 Rx3
Lance83 Rx2
Heather Lo66 Rx3
Gavin L70
5cal 5cal 20 single unders
Katheryn46 Rx3
7 ea. bike/row, 15 d-u, rnd 10 14, 9, 23
Diana W131 Rx3
13 bike, 12 row, 106 single unders
Alyssa C125 Rx
103 dubs
Tracie65 reps
bike 7 row 9
Eric M110 Rx
Lacey137 Rx2
replaced DU with singles x 2
Taylor Bo55 Rx2
Scott B57 Rx2
13 reps + DU
Laura E136 Rx2
Saori0
Got my calf injured about half way in.
Spencer Ch110 Rx
RX+ for 3 1/3 rounds
Keith C125 Rx3
Had to drop to Rx 3 to finish
Pete72 Rx2
Wesly118 Rx
20 cal bike, 18 cal row, 90 DU
Louise89 Rx3
Rebecca W52 Rx2
Jayne47 Rx2
I LOVED IT!!!
Todd N82 (HUMBLED) Rx2
5 rds. RX 5Rds. RX2 (All 30 dubs)
Sarah D44 Rx
Subbed Russian KBS for DU,
Joshua B43 Rx3
Anisha65 Rx3
Hayleigh30ish Rx
Rachel T1:00:00 Rx
Bike/ ski
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

Amber Wardrop


2 months ago

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

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

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