WOD Blog

Fri, Dec 9 2022

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (633 days ago)
SHRED 12-9-22WEIGHTLIFTING 12-9-22WARM UP 12-9-22METCON 12-9-22

SHRED 12-9-22


(Time, Rx2, Rx3)
WARM UP
30 ON/15 OFF x 2:
Step Over
Russian Swing
Goblet Squat
Standing YTW's (switch every few)
----
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Hip Bridge Hold-30 secs
Praying Pose to Hammy-30 secs each
----
Scap Pull-10 reps
Arch Hollow-10 reps
Calf Stretch on Rig-30 secs R/L

METCON

4-6 Min Rounds:

10 Box Overs
15 Goblet Squats
20 Russian Swing
15 Toes to Bar
10/7 Calorie Assault Bike

*Rounds 2 and 4 start from the bottom and work your way up.

Sub 4:30 each set. You are meant to approach each set at a sprint/very aggresive pace then recover. SCORE=total work time.

Rx: 53/35, 24''/20''

Rx2: 35/26, Sub Hanging Leg Raise, 24''/20'' Step Over

Rx3: 26/20, Sub KTC, 20''/16'' Step Over, Sub:
8 Step Over
12 Goblet Squat
18 Russian Swing
12 KTC
10/7 Calories

MODWOD 1: 20/15, Sub Lying Toes to Bar, 20''/16'', Step Over 20''/16'' Sub:
8 Step Over
10 Goblet Squat
15 Russian Swing
10 Lying Toes to Bar
7/5 Calories

MODWOD 2: 20/15, Sub Air Squats, Lying Toes to Bar, Plate Step Over, Sub:
6 Step Over
8 Goblet Squat
12 Russian Swing
8 Lying Toes to Bar
6/4 Calories


1st13:35 Rx2Cherise Fri, Dec 9, 2022
1st1345 RxVince Fri, Dec 9, 2022

Vince1345 Rx
Cherise13:35 Rx2
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

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

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


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!