WOD Blog

Tue, Jun 11 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
METCON 6/11/19WARM UP 6/11/19ABCON 6/11/2019SHRED 6/11/2019

METCON 6/11/19


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

Run-400 m
Pull Up-15 reps
Bar Muscle Up-5 reps

Goal: Sub 20, CAP at 23 minutes.

Tip: The bar work in this metcon will become grip intensive. Consider breaking up the pull ups into small sets to preserve grip strength for later rounds.

Purpose: Going swimming with your kids? The bar muscle up will help you train to easily get in and out of the pool.

Purple Rx+: Sub Ring Muscle Up
Blue Rx: As written
Orange Rx2: Sub Ring Row, Jumping Bar Muscle Up OR Strict Pull Up
Yellow Rx3: Sub Ring Row, strict band assisted pull up, 300 m run
White MODWOD: Sub 200 m Run, see coach for further mods!


1st23:00 RxJanelle Tue, Jun 11, 2019
2nd19:40 Rx2Elise Tue, Jun 11, 2019
3rd20:27 Rx2Kirklin Tue, Jun 11, 2019
1st17:05 RxSteve M Tue, Jun 11, 2019
2nd19:15 RxKolton Tue, Jun 11, 2019
3rd19:59 RxNate D Tue, Jun 11, 2019

Steve M17:05 Rx
Julia Goldst22:30
Ring Rows, Sub Strict Pullovers for BMU
Vince18:00 Rx2
Kipping pullups, JBMU (gotta get that reg BMU)
David S18:40 Rx2
Luis Mu22:59 Rx2
1 bmu per round rest jbmu
Carolyn22:33
200 run/row just starting to run on foot outside
Derek N20:23 Rx2
Katheryn23:00 DNF Rx2
finished 7 run rows/5 JBMU after time elapsed
Saori20:40 Rx2
run, pu, jumping bmu
John L21:00 Rx2
12 Muscle Ups
Todd N23:00 Rx
5 BMU's left
Nate D19:59 Rx
Took breaks to deal with baby Jace
Kolton19:15 Rx
Alyssa C18:30
sub 70# russian swing, and ring rows
Janelle23:00 Rx
4 rds
Elise19:40 Rx2
Jayne22 Rx3
Richard S22:16 Rx2
Kirklin20:27 Rx2
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Brian Young


9 months ago

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Sean hanson


3 years ago

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Connor Nordgren


a year ago

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Richard Senior


6 years ago

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Wes


a year ago

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