WOD Blog

Fri, May 16 2025

WEIGHTLIFTING 05-16-25METCON 05-16-25WARM UP 05-16-25

WEIGHTLIFTING 05-16-25


(Weight)
20 Minutes

Overhead Squat

3-3-3-3-3

For those with experience, build up to a 3RM.

For those still working on mobility/stability, stay lighter and work techinque and consider a 5-5-5-5-5 rep scheme!

If needed swap 5x3 Front Squat and in between sets perform:

Anchored T-Spine x 30 secs
PVC Wall Squat x 5 reps (SLOW tempo)


1st115 RxRachel T Fri, May 16, 2025
2nd75 RxSofia Fri, May 16, 2025
1st175 RxBj Fri, May 16, 2025
Justin R Fri, May 16, 2025
2nd155 RxColby Fri, May 16, 2025
3rd125 RxAaron S Fri, May 16, 2025

Aaron S125 Rx
Justin R175 Rx
Colby155 Rx
Sofia75 Rx
Rachel T115 Rx
Bj175 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)


5.0

114 reviews

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

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

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