WOD Blog

Fri, May 17 2024

Happy Birthday: Catherine
Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (634 days ago)
SHRED 5-17-24WEIGHTLIFTING 5-17-24WARM UP 5-17-24METCON 5-17-24

SHRED 5-17-24


(Reps, Rx+, Rx2, Rx3)
WARM UP:

2x:
Plate Ground to Overhead-10 reps
Plate Squat-10 reps
Horizontal Plate Press in Pray Pose-10 reps
----
Standing Y Raise-20 reps
Bent Over Fly-20 reps
Inchworm + Upward Dog-5 reps
Spiderman + Thor Rot-5 reps R/L
Table Top-5 reps
----
COOLDOWN
Puppy Dog-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L
Reverse Shoulders-1 min

STRENGTH WORK:

EMOM x 18 minutes (3 sets)

Strict Chin Up-6 reps
Strict Dip-6 reps
Arnold Press-8-12 reps
DB Row-8-12 reps R
DB Row-8-12 reps L
REST

METCON:

15 min AMRAP:

3-6-9-12-15-18 etc.

Dumbbell Hang Powerclean
Push Up
DB Front Squat
Alt DB Snatch

Rx+: 50/35 pair

Rx: 35/25 pair

Rx2: 25/20 pair, Sub Incline Push Up

Rx3: 20/15 pair, Sub Incline Push Up

MODWOD 1: 15/12 pair, Sub Incline Push Up

MODWOD 2: 12/10 pair, Sub incline Push Up


1st231 Vince Fri, May 17, 2024

Vince231
30# db
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

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!

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.