WOD Blog

Thu, Aug 24 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Happy Birthday: Emily M
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (639 days ago)
SHRED 8-24-23WARM UP 8-24-23SKILL WORK 8-24-23METCON 8-24-23

SHRED 8-24-23


(Time, Rx2, Rx3)
WARM UP:

30 ON/15 OFF:
1. Plate Ground to Overhead
2. Plate Overhead Press
3. Plate Row
4. Plate Horizontal Press
5. Plate Bus Driver
6. Plate Rotation (switch halfway)
7. Plate Tricep Extension
8. Plate Plank Walk Over
----
Standing YTW's-10 reps each
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Side Plank w/ Hip Dip-10 reps R/L
Puppy Dog-30 secs
----
COOLDOWN
Pliability OR
Banded Lat Stretch-1 min R/L
Banded Lateral Opener-1 min R/L
Post Up Lat Stretch-1 min
Banded Bully-1 min R/L

METCON

FOR TOTAL WORKING TIME:

30-20-10:
Double DB Snatch
DB Push Press (pair)

At the 12 Minute Mark:

30-20-10:
Row Calories
Burpee

At the 24 Minute Mark:

30-20-10:
Pull Up
DB Bench Press (pair)

Rx: 35/25 pair

Rx2: 25/20 pair, Sub Jumping CTB Pull Up

Rx3: 20/15 pair, Sub Jumping Pull Up

MODWOD 1: 15/12 pair, Sub ring Rows, Bodybuilders

MODWOD 2: 12/10 pair, Sub Ring Rows, Bodybuilder to Box


1st30:11 Vince Thu, Aug 24, 2023

Vince30:11
50# Barbell. 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

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

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.

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

Melinda


a year ago

I have been coming here for years! ALL of the coaches are exceptional and want to help you succeed. They are focused on your form and if you need to modify anything in the workout there are so many options with the same benefits! I love this gym.