WOD Blog

Fri, Apr 19 2019

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METCON 4/19/19SHRED 4/19/2019RINGS CYCLE 4/19/19WARM UP 4/19/19

METCON 4/19/19


(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:

Run-400 m
Hang Powersnatch-21 reps (75#/55#)
Thruster-12 reps (75#/55#)

Goal: Sub 12, CAP at 15 minutes.

Tip: The run is a large chunk of the workout, make sure to attack it with a fast pace. The weight you choose should ideally allow you to do your barbell movements in two sets or less.

Purpose: This workout pairs a cardio intensive item with two barbell movements, one being a pull, the other being a push. The weight on the bar is light, enabling you to have high power output. The complementary nature of these movements allows you to keep intensity high!

Purple Rx+: 95#/65#
Blue Rx: As written
Orange Rx2: 65#/45#
Yellow Rx3: 45#/35#, sub 300 m run,
White MODWOD: Sub 200 m Run, SA DB Snatch, SA DB Thruster (6 per side)


1st11:44 Rx+Alyssa C Fri, Apr 19, 2019
2nd12:08 Cherise Fri, Apr 19, 2019
3rd14:21 Julia Goldst Fri, Apr 19, 2019
1st14:36 Rx+Todd N Fri, Apr 19, 2019
2nd10:38 RxWesly Fri, Apr 19, 2019
3rd11:58 RxCharles G Fri, Apr 19, 2019

Charles G11:58 Rx
Vince14:00 Rx
Alyssa C11:44 Rx+
Derek N13:43 Rx
Julia Goldst14:21
400 m run, 21 row calories, 12 SA DB Thrusters (35#)
Ryan Pow13:26 Rx
Cherise12:08
bike .5 mi, SA DB snatch 35/20, SA DB thruster 20
Seth D14.37 Rx2
mod 300 m run, single arm db thurster
Boots12:52 Rx
Bill15:00 Rx2
DNF missed last 12 thrusters
Joshua T11:25 Rx2
IanDNF
4 snatches and 12 thrusters, how did everyone finish! Hardcore!
Kolton12:52 Rx
Wesly10:38 Rx
Todd N14:36 Rx+
John LDNF Rx
Subbed 135# deadlift and front squat because of left shoulder.
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 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

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

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

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