WOD Blog

Mon, Oct 28 2024

Happy Birthday: Brad L & alberto
SHRED 10-28-24WARM UP 10-28-24WEIGHTLIFTING 10-28-24METCON 10-28-24

SHRED 10-28-24


(Reps, Rx2, Rx3)
WARM UP:

40 ON/20 OFF x 6 minutes
Jump Rope
Russian Swing
Kettlebell Strict Press R
Kettlebell Strict Press L
Kettlebell High Pull-R (controlled)
Kettlebell High Bull L
----
Inchworm + Upward Dog-5 reps
Cat-Cow-10 reps
Alt Snow Angel-10 reps
Downward Dog-30 secs
----
Supinated Hang-20 secs
Scap Pull (pronated)-5 reps
----
Bench Press-10 reps
----
Build up to starting weight!

STRENGTH WORK:

5 Minute Warm Up to starting bench weight (around where you ended last week)

THEN:

5 sets, every 3 minutes:

Bench Press-5 reps
Strict Weighted Chin Up-5 reps
RESt w/ time remaining, or casually bike

Looking to start near where you ended last week and build up heavier than last week on at least three sets!

If needed swap:
*Chin Up negatives x 3
* Band Assisted Chin Ups x 5-8
*Lat Pull Down x 10-12

METCON:

2 minutes ON/1 min OFF x 5 sets:

Double Under-50 reps
DB DT-1 Round*

AMRAP w/ time remaining
Burpee Pull Up

DB DT=(load should be moderate/heavy)
12 DB Deadlift
9 DB Hang Clean
6 DB STO

SCORE=Burpee Pull Up

Rx: 50's/35's

Rx2: 40's/25's, Sub 100 Singles, Burpee + Jumping Pull Up

Rx3: 25's/20's, Sub 50 Singles, Burpee + Jumping Pull Up

MODWOD 1: 20's/15's, Sub 50 Plate Taps, Bodybuilder + Jumping Pull Up

MODWOD 2: 15's/12's, Sub 50 Plate Taps, Sub 3 Bodybuilder to Box + 3 Ring Row


1st19 Vince Mon, Oct 28, 2024

Vince19
75# bar all else rx
385-335-4538
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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


11 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

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

Connor Nordgren


2 years 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

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.