WOD Blog

Wed, Oct 16 2019

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METCON 10/16/19WARM UP 10/16/19WEIGHTLIFTING 10/15/19Other Results

METCON 10/16/19


(Time, Rx+, Rx2, Rx3)
FOR TIME:

Run-800 m
Air Squat-40 reps
Box Jump-30 reps
Front Rack Lunge-20 reps (from ground or rack is allowed)

Goal: Sub 9, CAP at 13 minutes.

Tip: You are meant to attack the run and air squats with an aggressive pace! Be careful transitioning from your squats to your box jumps.

Brown Rx+: 165#/115#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, step ups allowed
Orange Rx3: Sub 600 m Run, 75#/55#, 20''/16''
Yellow MODWOD: Sub 400 m Run, Air Squat to Box, goblet or bodyweight lunge


1st8:35 RxDerra Wed, Oct 16, 2019
2nd9:39 RxJanelle Wed, Oct 16, 2019
3rd10:02 RxKirklin Wed, Oct 16, 2019
1st8:55 Rx+Seth B Wed, Oct 16, 2019
2nd7:41 RxJohn L Wed, Oct 16, 2019
3rd8:14 RxShane Wed, Oct 16, 2019

Vince9:37 Rx
Zero sleep
David S8:22 Rx2
800m row
Derek M11:28 Rx
Ryan Pow9:13
Mod lunges 35# kb pair
Tracie11:25
800 m 20 BJ 16in 10SU20in 35# FRL
Hailey D11:19 Rx
1000m rower (cant run)
Katheryn8:43 Rx3
Derek N8:41
Body weight and step ups
Joshua T9:05 Rx2
WOW i am strong =:)
Mitchell R11:35 Rx
Caitlin10:31 Rx3
Elana10:39 Rx3
Keith C9:24 Rx3
Paige E9:56
yellow
Lance11:16 Rx2
blue
Emily M11:55 Rx
First workout in a while that I’ve actually finished
Janelle9:39 Rx
LILIE11.50 Rx3
Shane8:14 Rx
Derra8:35 Rx
Loved this wod!
Todd N10:29 Rx
Bunny Rabbit WOD :/
eli r7:46 Rx2
Wesly8:14 Rx2
800m run, 40 air squat, 30 step up, 20 back rack lunge (140 safety bar)
Kirklin10:02 Rx
Elise9:51 Rx2
John L7:41 Rx
Olive10:37 Rx2
Seth B8:55 Rx+
Shane and John whopped me
Alyssa C10:07 Rx
Subbed bike. Took it really easy today
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Brian Young


8 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

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

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.

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