WOD Blog

Thu, Apr 11 2019

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!
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METCON 4/11/19CLEAN SKILL WORK 4/11/19WARM UP 4/11/19SHRED 4/11/2019

METCON 4/11/19


(Reps, Rx2, Rx3)
24 Min Timer:

Part A. 8 mins to collect as many machine calories as possible.

Part B. 8 Mins to find your heaviest 3RM Touch N Go powerclean

Part C. 8 min AMRAP of:

Powerclean-8 reps (135#/95#)
Strict Sit Up-16 reps (feet may be held with DB's)
Machine Calories-8 reps

Score is all three parts added together!

Goal/Tip: Keep a hard but not maximal pace on your machine for Part A. Do a warm up set with a light weight you feel comfortable with upon first approaching your barbell, then make a larger jump! Try to push your pace on Part C.

Blue Rx: As written
Orange Rx2: 115/75#, sub regular sit ups
Yellow Rx3: 75#/55#
White MODWOD: Sub Deadlift for 3RM, Sub DB Powerclean for metcon.


1st450 RxAlyssa C Thu, Apr 11, 2019
2nd366 RxJanelle Thu, Apr 11, 2019
3rd355 RxLacey Thu, Apr 11, 2019
1st634 got 295 missed 315 RxSeth B Thu, Apr 11, 2019
2nd533 RxNate D Thu, Apr 11, 2019
3rd528 RxWesly Thu, Apr 11, 2019
Charles G Thu, Apr 11, 2019

Heikoti369 Rx
completed 2 rounds in part C. part A 110cal. part B 195# 3RM
Shane421 Rx
160 Cal Row // 165 Clean // Finished 3 complete rounds
Charles G528 Rx
Sandra D289 Rx2
Scott B376 Rx
106cal + 185lbs + 85reps
David S356 Rx2
115 calories, 145lb 3RM, 3 Rounds
Bill395 Rx
Saori335 Rx
81, 130, 124 (biked..so proud of myself...)
Vince359 Rx2
110 bike cal, 145#, 3 rnds + 8 reps
eli r396 Rx
Skier
Julia Goldst512
Row-124 cals, box squat-250x3, sub DL (95#) for powercleans, 4+10
Seth B634 got 295 missed 315 Rx
Eric F491 Rx
Lacey355 Rx
JASON BEN434 Rx
Wesly528 Rx
150-245-133
Alyssa C450 Rx
125,175, 150
Janelle366 Rx
A. Row-95 cals B. 175 C. 3 rds
Louise138
hamstring
Joshua T216
White
Steven P328 Rx2
Jayne237 Rx3
Kolton474 Rx
Derra309 Rx
Bike 83 cals, 125 (2 at 135 failed 3), 3 rounds + 5
Derek N384 Rx
John L395 Rx
Nate D533 Rx
154 row. 247 clean. 132 amrap
Boots451 Rx
Rachel T332 Rx
.93.135.104
Bj362 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.

Connor Nordgren


a year ago

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Brian Young


9 months ago

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Wes


a year ago

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Richard Senior


6 years ago

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