WOD Blog

Mon, Sep 11 2023

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SHRED 9-11-23WARM UP 9-11-23METCON 9-11-23WEIGHTLIFTING 9-11-23

SHRED 9-11-23


(Time, Rx2, Rx3)
WARM UP:
Run-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Walking Spiderman-10 m
Walking Inchworm-10 m
----
15 Plate Ground to Overhead
15 Plate squat
15 Plate Overhead Press
10 Plate Rotation each direction
10 Plate Plank Walk Over
10 Thumbs Up
10 Breaststrokes
30 second Praying Pose
30 second Downward Dog
----
COOLDOWN
Saddle-1 min
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Seated Forward Fold-1 min

METCON

Every 6 minutes x 6 sets:

400 m Run+

Round 1: 25 Wall Balls
Round 2: 25 Alt DB Snatch
Round 3: 25 Burpees
Round 4: 25 Toes to Bar
Round 5: 25 Jump Squat to Target
Round 6: 25 Calorie Row

REST with time remaining. SCORE=total working time.

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

Rx2: 14#/10'-10#/9', 35/25, Sub Hanging Leg Raise

Rx3: 14#/10'-10#9', 25/20, Sub KTC, 300 m Run

MODWOD 1: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, 300 m Run, Bodybuilders, 20 reps of each, Sub Air Squats for jumping

MODWOD 2: 10#/8'-6#/8', 15/12 Sub Lying Toes to Bar, 200 m Run OR 600 m Bike, Bodybuilder to Box, 20 reps of each, Sub Air squats for jumping


1st19:19 RxAnnalee Mon, Sep 11, 2023
1st20:37 RxVince Mon, Sep 11, 2023

Vince20:37 Rx
Annalee19:19 Rx
Ran rd1-2, Biked 800m, hanging leg raises
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

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.

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