WOD Blog

Tue, Jan 7 2020

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METCON 1-7-20SHRED 1-7-2019WARM UP 1-7-20Other Results

METCON 1-7-20


(Time, Rx+, Rx2, Rx3)
21-18-15-12-9-6-3

Machine
Pull Up
Powersnatch
*30 Double Unders after each set (including set of 3)

Goal: Sub, 25, CAP at 30 minutes.

Tip: This is a longer aerobic work that is also grip intensive. Consider strategic breaks early on. Try to monitor rest time (ex. 3 breaths then back to it.) Start to sprint once you get to the 9's!

Purpose: This workout encompasses a cardio, gymnastics, and weightlifting component. Developing these three areas allows us to become well rounded athletes prepared for anything life throws our way!

Brown Rx+: 95#/65#, sub half CTB pull ups. In odd number rounds complete one extra CTB to regular (ex. 11 CTB, 10 regular on 21's).

Purple Rx: 75#/55#

Blue Rx2: Sub Ring Row, 75#/55#, lateral hop

Orange Rx3: Sub Ring Row, 45#/35#, singles

Yellow MODWOD: Sub Ring Row, DB Snatch, Plate Taps


1st28:06 Rx+Janelle Tue, Jan 7, 2020
2nd30:00 DNF RxDerra Tue, Jan 7, 2020
Rachel T Tue, Jan 7, 2020
Saori Tue, Jan 7, 2020
3rd29:21 Rx2Emily M Tue, Jan 7, 2020
1st26:03 Rx+Derek M Tue, Jan 7, 2020
2nd29:36 Rx+Todd N Tue, Jan 7, 2020
3rd25:00 RxEric F Tue, Jan 7, 2020

Vince26:20 Rx
Janelle28:06 Rx+
Steven P28:10 Rx2
Eric F25:00 Rx
KaitlinDNF Rx3
orange. finished set of 12
Derek M26:03 Rx+
Derek N27:46 Rx
Scott B30:00 DNF Rx
269 (21-18-15 + 17)
Diana W29:26 Rx3
bike, ring rows,cleans (55#), single unders
Luis Mu28:08 Rx
Mindy30:00 DNF Rx2
DeeAnnDNF Rx3
Orange
Katheryn30:00 dnf Rx2
bike, dbl unders, false grip rr, finished 6 & 3 after time
Susie29:51 Rx3
Orange
Cherise30:00 dnf
ski erg, ring rows, ghd situps; air squats for dus
Saori30:00 DNF Rx
started on 6th. finished 6 cal
Emily M29:21 Rx2
did everything rx except for pull ups
Jayne30:00 dnf Rx3
Bridger L29:20 Rx
Peyton26:20 Rx
Hailey D29:39 Rx2
Rachel T30:00 Rx
DNF had only the set of 3’s left
Wesly19:14 Rx2
Ring rows, RX everything else, Bike
Derra30:00 DNF Rx
4 calories on 6s
Todd N29:36 Rx+
John L27:19 Rx2
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

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.

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