WOD Blog

Tue, Mar 17 2020

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Happy Birthday: Debora
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (636 days ago)
AT HOME SKILLCON 3-17-20AT HOME METCON 3-17-20AT HOME WARM UP-COOLDOWN 3-17-20Other Results

AT HOME SKILLCON 3-17-20


(Reps)
''Booty Work''

Complete the following for QUALITY:

50 Glute Bridges
25 Hollow Rocks
50 Weighted Sumo Squats*
25 Hollow Rocks
50 Frog Pumps
25 Hollow Rocks
50 Fire Hydrants R
25 Hollow Rocks
50 Fire Hydrants L

*Use whatever weight you have at home! This could include a dumbbell, kettlebell, laundry detergent, etc. Focus on the mind/muscle connection and thinking about the muscles you are working (glutes and core) while completing this sequence. This shouldn't be done as fast as possible but rather for quality reps. If you happen to have a home gym you could add a Dumbbell to your frog pumps or utilize a mini band for the glute bridges and fire hydrants.


1st350 RxCarolyn Tue, Mar 17, 2020
Susie Tue, Mar 17, 2020
1st350 RxVince Tue, Mar 17, 2020
Marcus C Tue, Mar 17, 2020
Keith C Tue, Mar 17, 2020
2nd350 Steven P Tue, Mar 17, 2020

Susie350 Rx
Laura EAll Rx
Keith C350 Rx
70#sumoDL 35#frog pumps
Carolyn350 Rx
Steven P350
30# fb for glute bridges and frog pumps, 40# for sumo squats
Marcus C350 Rx
50# sumo
Vince350 Rx
30# sumo
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

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.

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

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!