WOD Blog

Fri, Nov 4 2022

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
SHRED 11-4-22WARM UP 11-4-22METCON 11-4-22WEIGHTLIFTING 11-4-22

SHRED 11-4-22


(Time, Rx2, Rx3)
WARM UP

Shuttle Jog-2 minutes
----
2x:
10 Plate to Overhead
10 Plate Press
10 Plate Rotation (5 R/L)
10 Plate Row
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Downward Dog-30 secs

METCON

3 Rounds For Time:

80 m Shuttle Run (20 m distance)
20 Pull Ups
80 m Shuttle Run
20 Push Ups
80 m Shuttle Run
20 Alt Hang DB Snatch
80 m Shuttle Run
20 Single Arm DB Push Press (10 R/L
80 m Shuttle run
20/15 Calorie Row

Goal: Sub 30, CAP 36

Rx: 50/35

Rx2: Sub Ring Rows, Incline Push Ups, 35/25

Rx3: Sub Ring Rows, Incline Push Ups, 25/20

MODWOD 1: Sub Ring Rows, Incline Push Ups, 20/15, 60 m Runs, 15/12 reps of each movement

MODWOD 2: Sub ring Rows, Incline Push Ups, 15/12, 40 m Runs, 15/12 reps of each movement


1st25:05 Rx2Vince Fri, Nov 4, 2022

Vince25:05 Rx2
35# db, all else RX
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

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

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

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

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.