WOD Blog

Mon, Jun 5 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (632 days ago)
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

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

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

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

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!

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.