WOD Blog

Tue, Jul 22 2025

METCON 07-22-25WARM UP 07-22-25BODYBUILDING (SHOULDERS) 07-22-25

METCON 07-22-25


(Reps, Rx2, Rx3)
15 min AMRAP:

Wall Walk-2 reps
Bar Muscle Up-4 reps
Hand Release Push Up-8 reps
Alt DB Snatch-12 reps
Run-150 m (count as 15 reps)

Goal: 4+ rounds

Rx: 50/35

Rx2: 35/25, Sub Partial Wall Walk (open standard), Jumping Bar Muscle Up, Incline Push Up

Rx3: 25/20, Sub 2 Bear Crawls 5 m forward + backward = 1 rep, Sub Jumping CTB Pull Up, Incline Push Up

MODWOD 1: 20/15, Sub 1 Bear Crawl 5 m forward and backward=1 rep, Sub Ring Rows, Incline Push Up, Sub 100 m Run

MODWOD 2: 15/12, Sub 12 Plank Shoulder Tap, Sub Ring Rows, Incline Push Up, Sub 100 m Run OR 200 m Bike Erg


1st206 Rx2Lily M Tue, Jul 22, 2025
2nd196 Rx2Sofia Tue, Jul 22, 2025
3rd159 Rx2Taeja Tue, Jul 22, 2025
1st207 RxBrandon He Tue, Jul 22, 2025
2nd167 RxEthan C Tue, Jul 22, 2025
3rd166 RxDiogo S Tue, Jul 22, 2025

Vince208 Rx2
Hrpu
Brandon He207 Rx
5 rounds + 2 wall walks
Diogo S166 Rx
Sofia196 Rx2
Lily M206 Rx2
Ethan C167 Rx
Taeja159 Rx2
Only did 1 BMU + 1 banded BMU per round
Hayden P200 Rx2
Rx with 350m bike
Colby156 Rx
2 BMU
Keith C4rounds Rx3
Bj178 Rx2
Rx except for PU
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

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


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

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.