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Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058
813-390-5121

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Thu, May 30 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

SKILL WORK 5/30/19

AEROBIC POWER INTERVALS

WARM UP 5/30/19

SHRED 5/30/2019

SKILL WORK 5/30/19

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

3 Sets

A1. DB Row 10 reps R/L OR Strict Pull Up-10 reps
A2. Ring Dip-10 reps
REST 1-2 minutes

Feel free to go heavier each set if you choose the DB Row or if needed on the pull up/ring dip. We are looking for 10 pull ups/ring dips in a row so scale to allow this.

Purple Rx+: Sub Ring Muscle Up 3xMR REST 2-3 minutes between sets.
Blue Rx: As written
Orange Rx2: Use band assistance or sub 3x5 Negatives
Yellow Rx3: Use matador station
White MODWOD: Sub Ring Row, Bench Dip or Band Assisted Push Up

1^st	26 Rx2	Laura E Thu, May 30, 2019
2^nd	232	Elise Thu, May 30, 2019
1^st	55# Rx	Keith C Thu, May 30, 2019 Vince Thu, May 30, 2019

Vince	55 Rx
Laura E	26 Rx2	band assisted, ring holds
Keith C	55# Rx
Elise	232	...

813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

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5.0

Wes

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

Brian Young

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

Connor Nordgren

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

Richard Senior

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

Sean hanson

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.