WOD Blog

Wed, Sep 24 2025

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CARDIOCON 09-24-25METCON 09-24-25WEIGHTLIFTING 09-24-25WARM UP 09-24-25

CARDIOCON 09-24-25


(Time, Rx2, Rx3)
WARM UP

Ski-20/15 Calories
Jog-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
---
Spiderman + Thor Rot-5 reps per side
Downard Dog-30 secs

CARDIO

3 Rounds For Time:

Run-800 m
Ski-40/30 Calories
Single Under-160 reps
Butterfly Sit Up-40 reps

Goal: Sub 30, CAP 37 minutes

Rx: As written

Rx2: As written

Rx3: Sub 600 m Ruh, 120 Singles

MODWOD 1: Sub 600 m Run, 30/25 Calories, 100 Plate Taps, 30 Anchored Sit Up

MODWOD 2: Sub 400 m Run OR 1200 m Bike Erg, 25/20 Calories, 80 Plate Taps, Assisted Sit Ups



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

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.

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

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