WOD Blog

Fri, Nov 21 2025

METCON 11-21-25WEIGHTLIFTING 11-21-25WARM UP 11-21-25

METCON 11-21-25


(Time, Rx+, Rx2, Rx3)
10 Rounds For Time:

CTB Pull Up-5 reps
Deadlift-3 reps
Wall Walk-1 rep

Goal: Sub 10, CAP 15 minutes

Rx+: 315/225

Rx: 275/185

Rx2: 225/155, Sub Partial Wal lwalk as needed, Sub Regular Kipping Pull Up OR Jumping CTB Pull Up

Rx3: 165/115, Sub Partial Wall Walk OR 1 Bear Crawl forward 25 feet + backward 25 feet = 1 rep

MODWOD 1: 125/85, Sub 1 Bear Crawl forward 25 feet + backward 25 feet = 1 rep, Sub Ring Rows

MODWOD 2: 95/65, Sub 10 Plank Shoulder Tap (hands elevated as needed), Sub Ring Rows


1st13:34 Rx+Taeja Fri, Nov 21, 2025
2nd12:04 RxMarnae Fri, Nov 21, 2025
3rd9:20 Rx2Saori Fri, Nov 21, 2025
1st12:30 Rx+Wayne Fri, Nov 21, 2025
2nd13:32 RxDiogo S Fri, Nov 21, 2025
3rd14:38 RxShane Fri, Nov 21, 2025

Taeja13:34 Rx+
Scott B12:42 Rx3
Jump PU and wall walk
Justin R12:50 Rx2
Saori9:20 Rx2
155, pull up, wall walk
Marnae12:04 Rx
Cherise12:03 Rx3
Lily M9:22 Rx3
125 lbs
Sofia10:42 Rx3
Melinda7:41 Rx3
135#
Karlene12:26 With ring rows Rx3
Diogo S13:32 Rx
Leslie10:57 Rx2
RX except I did kipping pull ups
Wayne12:30 Rx+
Emily M10:56 Rx2
185, chin over bar pull up
Shane14:38 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.

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

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