WOD Blog

Mon, Jan 11 2021

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Welcome: Debora
SHRED 1-11-21WARM UP 1-11-21WEIGHTLIFTING 1-11-21METCON 1-11-21

SHRED 1-11-21


(Reps)
WARM UP

2 Rounds:

Plate Squat-10 reps
Plate OH Press-10 reps
Plate Thruster-5 reps
Horizontal Plate Press in praying Pose-10 reps
Plate Plank Walkover-10 reps
Jump squat-5 reps
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Spiderman w/ Thoracic Rotation-5 reps R/L
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Reverse Shoulders-30 secs
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Explain metcon and do a few practice reps of each movement.

METCON

20 min AMRAP:

20 Wallball
20 Pull Ups*
20 Jump Squat to Target (pull up station)
20 Dumbbell Bench Press

*If still working on pull ups sub ring rows.

Goal: 360+ Reps

COOLDOWN

ROMWOD



813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

115 reviews

Brian Young


5 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

Amber Wardrop


4 months ago

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

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.

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


7 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!