WOD Blog

Mon, Jan 11 2021

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Welcome: Debora
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (639 days ago)
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

116 reviews

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

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.

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

Melinda


a year ago

I have been coming here for years! ALL of the coaches are exceptional and want to help you succeed. They are focused on your form and if you need to modify anything in the workout there are so many options with the same benefits! I love this gym.