WOD Blog

Mon, Jun 5 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
SHRED 6-5-23WARM UP 6-5-23WEIGHTLIFTING 6-5-23METCON 6-5-23

SHRED 6-5-23


(Time, Rx2, Rx3)
WARM UP:

6 min AMRAP:
30 Jump Rope
8 Step Overs
8 Plate Ground to Overhead
8 Plate Plank Walk Over
---
Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Glute Bridge-10 reps
Downward Dog Foot Tap-10 reps
---
COOLDOWN
Pliability OR
Seated Forward Fold-1 min
Twisted Cross-1 min R/L
Calf Stretch on Rig-1 min R/L

METCON

10 Rounds For Time:

5 Burpee Box Overs
4 Toes to Bar
3 Devil Press
20 Double Unders
100 m Run

Goal: Sub 20, CAP 27 minutes.

Rx: 24''/20'', 50/35 pair

Rx2: 24''/20'' Step Overs Allowed, Sub Hanging Leg Raise or Toes to Rings, 35/25 pair, Sub 20 Lateral Hops (barbell height)

Rx3: 20''/16'', Step Overs Allowed, Sub KTC, 20/15 Pair, Sub KTC, Sub 20 singles

MODWOD 1: 20''/16'', Sub Bodybuilder+Step Over, Lying Toes to Bar, 15/12 pair, Lying Toes to Bar, Sub 20 Plate Taps

MODWOD 2: Sub Plate Step Over, Lying Toes to Bar, Bodybuilder to Box, 20 Plate Taps, 100 m Run or 200 m Bike, 8 Rounds


1st25:10 Rx2Vince Mon, Jun 5, 2023

Vince25:10 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

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

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

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.