WOD Blog

Wed, Feb 19 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
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KAREN 12-28-20 on May 20, 2024 (633 days ago)
METCON 2-19-20WEIGHTLIFTING 2-19-20WARM UP 2-19-20

METCON 2-19-20


(Reps, Rx+, Rx2, Rx3)
EMOM to AMRAP:

5 Min EMOM:

5 Back Squats+5 Box Jumps
(athlete chooses weight)

REST 1 minute

THEN

7 min AMRAP:

7 Back Squats
7 Box Jumps

For the EMOM athletes can choose their load. They should choose a heavyish weight, but a weight they can perform for 5 consecutive reps with minimal breaks between sets.

Score=Your back squat load+reps on AMRAP. Example: Janelle uses 300# for back squat and performs 98 reps on AMRAP her score is 398.

Goal/Tip: Lift a heavy sustainable load on EMOM, aim for smooth transitions on AMRAP.

Purple Rx: 24''/20'' for EMOM, 165#/115#, 30''/24'' for AMRAP

Blue Rx2: 20''/16'' for EMOM, 135#/95#, 24''/20'' for AMRAP

Orange Rx3: Step Ups 20''/16'' OR Plate Jumps for EMOM, 95#/65# and Step Ups for AMRAP

Yellow MODWOD: Plate Step Ups and Back Squat to Box, 35#/25# for AMRAP


1st269 RxJanelle Wed, Feb 19, 2020
2nd175 RxHailey D Wed, Feb 19, 2020
3rd199 Rx2Kirklin Wed, Feb 19, 2020
1st310 RxShane Wed, Feb 19, 2020
2nd301 RxLuis Mu Wed, Feb 19, 2020
3rd295 RxSteve M Wed, Feb 19, 2020

Steve M295 Rx
Janelle269 Rx
EMOM-185# AMRAP-accidentally did 135# 6rds
Vince227 Rx2
24' box for both rounds
Shane310 Rx
Jonny191 Rx2
135 weight
Derek N228 Rx2
165+63, box 24 and 30
Eric M279 Rx
Steve Je293 Rx2
5 x 230lb squats + 63 reps w/ (box step-ups)
DeeAnn139 Rx3
Luis Mu301 Rx
Cherise134 Rx2
75+59
Crystal185 Rx2
box (20' & 24') 105# 95#
Alex Pa180 Rx
Tracie149 Rx3
Michael Da177 Rx
Wesly275 Rx
205+ 70, 24' and 30' box
Bridger L242 Rx2
Deven D253
175 + 78
Hailey D175 Rx
Keith C175 Rx2
Kirklin199 Rx2
MANAGER91 Rx2
Alasdair:) Rx3
Lance287 Rx2
Janalyn133 Rx2
75# EMOM; 4 rds + 2; 20” & 24” box.
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

Brian Young


3 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.

Amber Wardrop


3 months ago

Very knowledgeable coaches! Great Crossfit Gym and very spacious! The workouts are nicely well rounded and everyone is so friendly

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

lizzy matthews


5 months ago

Dropped in here for about a week on vacation! Great equipment and space. The members were so kind and the programming was awesome. Also, the coaches seemed knowledgeable and gave great encouragement!