WOD Blog

Tue, May 28 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
METCON 5/28/2019WEIGHTLIFTING 5/28/19SHRED 5/28/2019//WARM UP 5/28/19

METCON 5/28/2019


(Reps, Rx2)
REPEAT from 6/13/18:

6 rounds (30 sec ON/30 sec OFF)
Rower Cals

6 rounds (30 sec ON/30 sec OFF)
Bike Cals

GOAL: 125/90 cals

Stay on the same machine for all 6 Rounds before switching. You do not need to reset monitor each round.

Tip: This workout has 1:1 work/rest ratio. You are meant to go hard each interval. If you did Murph yesterday consider going 75% effort and treating this as a RECOVERY WOD.

Purpose: Interval training is a great way to work on both anaerobic and aerobic conditioning. It also allows us to keep intensity high and execute a more aggressive pace than we can on a sustained effort.


Blue Rx: As written :)
Orange Rx2: See coach for Mods!

Planned: Tue,May28,2019 Wed,Jun13,2018
TodayAll Time

Steve M135 Rx
Laura E107 Rx
Julia Goldst121 Rx
Row-67, bike-54
David S136 Rx
Derek N155 Rx
Shane162 Rx
Not Rx
Vince111 Rx
Tracie87 Rx
Scott B128 Rx
67+61
Katheryn113 Rx
21 more than last year
Seth D133 Rx
Carolyn87 Rx
47, 40. Concussion, had to back off
Grant H165 Rx
Seth B123 Rx
63/60
Saori107 Rx
55 row 52 bike (this is with Laura's help biking...)
Sandra D94 Rx
Katriel-Maria148 Rx
Sarah K97 total 52bike 45 row Rx
Derek M162 Rx
Ian171 Rx
91 row 80 bike
Pete147 Rx
Steven A136 Rx
66 row, 70 bike
Joshua T100 Rx
hi
Saul103 Rx
Alyssa C138 Rx
71 row; 67 bike
Todd N164 Rx
Row - 78 Bike - 86
Wesly201 Rx
100 row, 101 bike
Janelle104 Rx
Row-56 bike-48
Brett L155 Rx
Brian S160 Rx
Bj145 Rx
77 row, 78 bike
Kirklin112 Rx
55 row 57 bike
Jayne94 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

115 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.

Brian Young


5 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


7 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!

Amber Wardrop


5 months ago

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

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