WOD Blog

Wed, Mar 11 2020

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Welcome: Wayne
METCON 3-11-20WEIGHTLIFTING 3-11-20WARM UP 3-11-20

METCON 3-11-20


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

Buy In: 30 DB or KB Front Squats (pair)

THEN

3 Rounds of:

10 Deadlifts
10 Bar Facing Burpees

THEN

Cash Out: 30 DB or KB Front Squats (pair)

Goal: Sub 9, CAP at 12 minutes

Tip: You are meant to attack this workout with an aggressive pace!

Brown Rx+: 225#/155# Deadlift, 70#/44# front squat

Purple Rx: 185#/135#, 50-53#/35# Front Squat

Blue Rx2: 155#/105# Deadlift, 35#/26# Front Squat

Orange Rx3: 115#/75# Deadlift, Sub Goblet Squat 26#/20#, regular burpees

Yellow MODWOD: 75#/55# Deadlift, Sub Goblet Squat to Box (20#/15#), burpee to box OR athletic burpee


1st8:21 Rx+Alyssa C Wed, Mar 11, 2020
2nd8:45 Rx+Janelle Wed, Mar 11, 2020
3rd10:28 RxKirklin Wed, Mar 11, 2020
1st9:23 Rx+Wesly Wed, Mar 11, 2020
2nd10:32 Rx+Conor T Wed, Mar 11, 2020
3rd8:26 RxBridger L Wed, Mar 11, 2020

Jonathan K10:30 Rx
55# dumbbells
WayneDNF Rx3
Derek N10:44 Rx2
Vince9:21 Rx2
Mindy9:54 Rx2
DeeAnn8:54 Rx3
Katheryn8:52 Rx2
26# kb
Steve MDNF Rx+
Had 15 DB FS left
Luis Mu8:54 Rx
Shane8:55 Rx
Jacob B7:12 Rx3
Did Blue for DL #155
Tracie9:22
Orange squats Blue DL/Burpees
Danny G8:58 Rx3
Sub 25# pair
Alyssa C8:21 Rx+
Conor T10:32 Rx+
Steven P11:03 Rx3
Did between Rx2 and 3
Keith C9:22 Rx2
Kirklin10:28 Rx
Bridger L8:26 Rx
Jayne10:52 Rx3
85#
Wesly9:23 Rx+
Janelle8:45 Rx+
Deven D8:31 Rx
Janalyn10:54 Rx2
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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