WOD Blog

Mon, Nov 6 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
SHRED 11-6-23WARM UP 11-6-23METCON 11-6-23WEIGHTLIFTING 11-6-23

SHRED 11-6-23


(Calories, Rx2, Rx3)
WARM UP:

45 ON/15 OFF x 10 minutes

1. Row Calories
2. Plate Ground to Overhead
3. Plate Row
4. Plate Rotation (switch halfway)
5. Inchworm + Upward Dog
6. Thumbs Up/Breaststrokes
7. Alt Scorpion
8. Supine Leg Swing
9. Glute Bridges
10. Downward Dog Foot Tap
---
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Puppy Dog-1 min

METCON

FOR TOTAL CALORIES

15 minute Row for MAX calories:
Every 5 minutes including 3-2-1 go stop and perform:

2 Rounds:
5 Devil Press
5 Lateral Burpee Over Rower

REST 2 minutes

15 minute C2 Bike for MAX calories:
Every 5 minutes including 3-2-1 stop and perform:

2 Rounds:
5 Burpee Pull Up
5 D-Ball Over Shoulder

Rx: 35/25 pair, 75/50

Rx2: 25/20 pair, 50/35, Sub Burpee+Jumping Pull Up

Rx3: 20/15 pair, 50/35, Sub Regular Burpees, Bodybuilder+Jumping Pull Up

MODWOD 1: Sub Bodybuilder for Devil Press, 35/20, Bodybuilder+Jumping Pull Up

MODWOD 2: Sub Double DB Snatch (12/10 for Devil Press, 35/20, Bodybuilder for Burpee Pull Up


1st212 RxVince Mon, Nov 6, 2023

Vince212 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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.

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

Brian Young


7 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