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CrossFit WOD and Olympic Lifting for 5/15/2015

Today’s WOD is the WOD of choice for our May 2015 Athlete of the Month:  Demi Rose.  If you didn’t see the announcement, see her post, HERE.  Demi said she really likes the Benchmark CrossFit WOD Cindy, but chose this WOD as her choice for programming.  This is an old cardio WOD that will get your heart rate up and challenge your endurance.  We have been working on Road Sprints for about a month and a half, so it is time to increase the running to get ready for more 500m runs coming in June.

Here is the last time we did this WOD

CrossFit Alloy WOD for 5/15/2015:

Strength:
Bench Press
5, 5, 5, 5, 5

MetCon:
As Many Rounds as Possible in 18 Min:
1 Road Sprint
10 Burpees
30 Double Unders

Post Weight and Rounds to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Crimlaw says:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 18 Minutes:
    1 Road Sprint
    7 Burpees
    20 Double Unders

    Brass:
    As Many Rounds As Possible in 18 Minutes:
    1 Road Sprint
    7 Burpees
    60 Single Unders or 20 DU Attempts

    Bronze:
    As Many Rounds As Possible in 18 Minutes:
    1 Stair Climb
    5 Burpees
    50 Single Unders

  • Crimlaw says:

    Platinum: As written above.

    Steel:
    As Many Rounds As Possible in 18 Minutes:
    1 Road Sprint
    7 Burpees
    20 Double Unders

    Brass:
    As Many Rounds As Possible in 18 Minutes:
    1 Road Sprint
    7 Burpees
    60 Single Unders or 20 DU Attempts

    Bronze:
    As Many Rounds As Possible in 18 Minutes:
    1 Stair Climb
    5 Burpees
    50 Single Unders