WOD Blog

Tue, Sep 5 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Happy Birthday: Kirklin
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (636 days ago)
SHRED 9-5-23WARM UP 9-5-23WEIGHTLIFTING 9-5-23METCON 9-5-23

SHRED 9-5-23


(Reps, Rx2, Rx3)
WARM UP:
Run-150 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Walking Spiderman-10 m
Walking Inchworm-10 m
----
Front to Back Leg Swing-10 reps R/L
Side to Side Leg Swing-10 reps R/L
Calf Stretch on Rig-30 secs R/L
----
COOLDOWN
Pliability OR
2x:
30 second Spiderman R
30 second Hammy R
30 second Spiderman L
30 second Hammy L
30 second Twisted Cross R/L

SKILL WORK

Alt EMOM x 10

1. 40 m D-Ball/Sand bag Carry
2. 40 m Farmers Carry

*weight should be heavy but unbroken

METCON:

1 min ON/1 min OFF x 10 sets (20 min)

Rounds 1, 3, 5, 7, 9:
100 m Sprint
AMRAP: Ski Calories

Rounds 2, 4, 6, 8, 10:
100 m Sprint
AMRAP: Bike Erg


1st75 RxVince Tue, Sep 5, 2023

Vince75 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

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!

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

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.