WOD Blog

Mon, Aug 21 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
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KAREN 12-28-20 on May 20, 2024 (633 days ago)
SHRED 8-21-23WARM UP 8-21-23METCON 8-21-23WEIGHTLIFTING 8-21-23

SHRED 8-21-23


(Time, Rx2, Rx3)
WARM UP:

30 ON/15 OFF x 2
Plate Ground to Overhead
Plate Squat
Plate Overhead Press
Plate Rotation (switch halfway)
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
YTW's-10 reps each
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
----
COOLDOWN
Pliability
OR
Single leg Saddle-1 min R/L
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Butterfly-1 min

FOR TIME:

Bike 50/40 Calories
----
75 Wall Ball
75 American Swings
----
Bike-40/30 Calories
----
50 Wall Ball
50 American Swings
----
Bike-30/25 Calories
----
25 Wall Ball
25 American Swings
----
Bike-20/15 Calories

Goal: Sub 25, CAP 32 minutes.


1st23:47 Rx2Annalee Mon, Aug 21, 2023
1st26:49 Rx2Vince Mon, Aug 21, 2023
2nd31:00 Rx2Paul K Mon, Aug 21, 2023

Vince26:49 Rx2
Annalee23:47 Rx2
10lb wallball, 26lb KB
Paul K31:00 Rx2
10# MB & 26# KB
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

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!

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

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.