WOD Blog

Fri, Nov 10 2023

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION
Happy Birthday: MANAGER
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (632 days ago)
SHRED 11-10-23METCON 11-10-23WARM UP 11-10-23WEIGHTLIFTING 11-10-23

SHRED 11-10-23


(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Bike Calories
Air Squat
Jump Rope
Hollow Hold
----
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
----
COOLDOWN
2x:
Couch Stretch-1 min R/L
Upward Dog-1 min
Downward Dog-30 secs

METCON

FOR TIME:

50-40-30-20-10:

Double Under
Air Squat
Sit Up (anchor allowed)
*15/12 Calorie Bike after each set

Goal: Sub 20, CAP 25 minutes

Rx: As written

Rx2: Sub Singles x 2

Rx3: Sub Singles

MODWOD 1: Sub Plate Taps, Sub 12/9 Calories

MODWOD 2: Sub Plate Taps, 10/7 Calories, Assisted Sit Ups 40-30-20-10 reps


1st16:30 RxVince Fri, Nov 10, 2023

Vince16:30 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

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

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!

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.