WOD Blog

Mon, Aug 21 2023

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

114 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.

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

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

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