WOD Blog

Fri, Dec 9 2022

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
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

113 reviews

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

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


9 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

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