WOD Blog

Fri, Sep 15 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
SHRED 9-15-23WARM UP 9-15-23WEIGHTLIFTING 9-15-23METCON 9-15-23

SHRED 9-15-23


(Reps, Rx2, Rx3)
WARM UP:
Shuttle Jog-2 minutes
Straight Leg Kick-20 m
Walking Lunge-20 m
----
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Single Leg Glute Bridge-10 reps R/L
Praying Pose to Hammy-30 secs back and forth
----
COOLDOWN
Couch Stretch-1 min R/L
Wall Pigeon-1 min R/L
Seated Forward Fold-1 min
Downward Dog-1 min

METCON

25 min AMRAP:

20 m Dumbbell Front Rack Lunge
40 Double Unders
20 m Sled Push
40 Sit Ups (anchor allowed)
20/15 Calorie Bike
40 m Farmers Carry (heavy)

10 m=10 reps, 20 m=20 reps etc.

Rx: 35/25 Front Rack Lunge (pair), 50-53/35 Farmers Carry, 90/70 Sled

Rx2: 25/20 Front Rack Lunge, 50-53/35 Farmers Carry (same as Rx), 90/70 Sled, Sub 60 Singles

Rx3: 20/15 Goblet Lunge (single), 35/25 Farmers Carry, 90/70 Sled, 40 Singles

MODWOD 1: Sub 12 Reverse Lunges, 40 Plate Taps, Sub 25 Sit Ups, 25/20 Farmers Carry

MODWOD 2: Sub 12 Step Ups, 25 Plate Taps, 20 Assisted Sit Ups, 20/15 Farmers Carry, 70/50 (10 m sled push), 15/12 Bike Calories



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.

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

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

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

Brian Young


8 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