WOD Blog

Mon, Aug 14 2023

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SHRED 8-14-23WARM UP 8-14-23WEIGHTLIFTING 8-14-23METCON 8-14-23

SHRED 8-14-23


(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Plate Ground to Overhead
Plate Squat
Plate Overhead Press
BW Lunge (no weight)
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
----
COOLDOWN
Pliability OR
Single Leg Saddle-1 min R/L
Puppy Dog-1 min
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L

METCON

FOR TIME:

3 Rounds:

20 Wallballs
20 Pull Ups

REST 1 minute

3 Rounds: :

20 DB Thrusters (single arm, 10 R/L)
20 Alt DB Snatch

REST 1 minute

3 Rounds:

20 Overhead DB Lunge (Single Arm, 10 R/L)
20 Sledges

Goal: Sub 26, cap at 32 minutes.

Rx: 20#/10'-14#/9', 50/35

Rx2: 14#/10'-10#/9', 35/25, Sub Jumping CTB Pull Ups

Rx3: !4#/10'-10#/9', 25/20, Sub Jumping Pull Ups, Sub Goblet or BW Lunge as needed

MODWOD 1: 10#/8'-6#/8', 20/15, Sub Ring Rows, Sub BW Reverse Lunge, Sub 18 reps of each.

MODWOD 2: 10#/8'-6#/8', 15/12 Sub Ring Rows, Sub Step Ups for lunges, Sub 15 reps of each



813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

115 reviews

lizzy matthews


7 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!

Amber Wardrop


5 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

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.

Brian Young


5 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