WOD Blog

Sat, Dec 21 2019

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
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CHAIN LINK 12211910AM WEIGHTLIFTING 12.21.19WARM UP 122119CORE FINISHER 12.21.19

CHAIN LINK 122119


(Time, Rx+, Rx2, Rx3)
With a partner accumulate:

250 Sit Ups (no DB's)
160 Push Ups
80 Overhead Squats

THEN

80/60 Calorie Bike (partition as desired, mixed gender pairs do 80 calories)

*Both partners are working at one time on the triplet. They can partition the workout however they like and break the workout into rounds etc. as they see fit.

Goal: Sub 20, CAP at 25 minutes.

Tip: Consider partitioning the workout into many rounds with small sets to keep pace high!

Brown Rx+: 115#/75#, 300/200/100, 24''/20''
Purple Rx: 95#/65#, 24''/20''
Blue Rx2:75#/55#, 220/120/80, 24''/20'''
Orange Rx3: 45#/25#, sub Box Push Ups, 180/100/80, 20''/16''
Yellow MODWOD: Sub PVC OHS, 150/100/60, 20''/16'', use rig for assistance if needed


1st19:22 Rx3Kaitlin Sat, Dec 21, 2019

Kaitlin19:22 Rx3
24 in box push up
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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

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

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

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.