WOD Blog

Fri, Dec 27 2019

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MANDALORIAN 12-27-19CORE FINISHER 12-26-19SHRED 12-27-2019WARM UP 12-27-19Other Results

MANDALORIAN 12-27-19


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

80/60 Machine Calories
40 Russian Swings
60/40 Machine Calories
30 Russian Swings
40/30 Machine Calories
20 Russian Swings
20/15 Machine Calories
10 Russian Swings

Goal: Sub 15, CAP at 20 minutes.

Tip: This is an aerobic workout. Don't sprint out of the gate. Find a sustainable machine pace. Your swings should be completed unbroken or with very minimal breaks. Sprint your final set!!

Purpose: The Russian swing teaches us hip extension! This is pivotal for athletic performance especially the olympic lifts.

Brown Rx+: 70#/53#
Purple Rx: 53#/35#
Blue Rx2: 44#/26#
Orange Rx3: 35#/20#
70/50 Machine Calories
50/35 Machine Calories
30/25 Machine Calories
20/15 Machine Calories

Yellow MODWOD: Sub:
60/40 Machine Calories
30/25 Machine Calories
20/15 Machine Calories
20/15 Machine Calories


1st17:29 Rx+Janelle Fri, Dec 27, 2019
2nd15:06 RxSaori Fri, Dec 27, 2019
3rd18:14 RxRachel T Fri, Dec 27, 2019
1st11:55 Rx+Seth B Fri, Dec 27, 2019
2nd19:15 Rx+Steve M Fri, Dec 27, 2019
3rd20:00 DNF Rx+Vince Fri, Dec 27, 2019

Derek NDNF Rx
270 reps
Laura E18:56 Rx
Kaitlin15:09 Rx3
machine: row
Steve M19:15 Rx+
Scott B19:54 Rx
Vince20:00 DNF Rx+
10 KB left. finished at 20:15
Susie20 min DNF last machine 23 Rx3
Orange
Katheryn20:00 dnf Rx
< 21:00
Seth B11:55 Rx+
Saori15:06 Rx
Tracie15:09
RX3 cal Rx2 weight
Janelle17:29 Rx+
Row
Rachel T18:14 Rx
Keith C20:oo DNF Rx2
didn get the last 20/10
Bj18:54 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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Brian Young


8 months ago

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