WOD Blog

Fri, Oct 18 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
SHRED 10/18/2019WEIGHTLIFTING 10/18/19OPEN WOD 20.2 10/18/19WARM UP 10/18/19Other Results

SHRED 10/18/2019


(Time)
WARM UP:

2 minutes on the rower

2 rounds:
- 10 box step ups
- 10 KB Russian Swings
- 5 air squats with pause in the bottom

spider man to hammy 30 sec R/L
groiner stretch
Pigeon stretch 30 sec R/L
30 sec hip bridge hold
downward dog
upward dog
pray pose to hammy 30 sec each  
-----------------------------
SHRED:
25 minute time cap  

500 meter row buy in

21-15-9-15-21
- box over
- KB tater

500 meter row cash out

**NOTE** Perform 30 double unders every 2 minutes!
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COOLDOWN:
- romwod


1st408 reps RxMindy Fri, Oct 18, 2019
2nd341 Susie Fri, Oct 18, 2019
3rd16:41 Laura E Fri, Oct 18, 2019
1st10 rounds RxCammon Fri, Oct 18, 2019

Laura E16:41
singles
Jonathan KDid it! Rx
Cammon10 rounds Rx
Mindy408 reps Rx
408 reps
Susie341
15 lb barbell, some ktc, some lying ttb
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.

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

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

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