WOD Blog

Thu, Sep 17

METCON 09-17-26WARM UP 09-17-26CORE WORK 09-17-26

METCON 09-17-26


(Reps, Rx2, Rx3)
25 min AMRAP:

Burden Run-100 m (count as 10 reps)
Deadlift-10 reps
Burden Run-100 m
Row or Ski-10/7 Calories
Burden Run-100 m
Bodybuilder-10 reps

Goal: 5+ rounds (300+ reps)

Rx: 20/14 Burden, 185/125 Deadlift

Rx2: 14/10 Burden, 155/105 Deadlift

Rx3: 10/6 Burden, 135/95 Deadlift

MODWOD 1: No weight on run, 115/75 Deadlift

MODWOD 2: Sub 200 m Bike Erg, 75/55


1st316 RxSofia Thu, Sep 17, 2026
2nd285 RxLily M Thu, Sep 17, 2026
3rd303 Rx2Rachel T Thu, Sep 17, 2026
1st390 RxHayden P Thu, Sep 17, 2026
2nd300 RxBj Thu, Sep 17, 2026
3rd280 Rx2Alec Thu, Sep 17, 2026

Sofia316 Rx
Alec280 Rx2
Tracie265
Rx2 except Dl did rx3
Hayden P390 Rx
Lily M285 Rx
Rachel T303 Rx2
Bj300 Rx
385-335-4538
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)


5.0

114 reviews

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

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


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

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