Today’s WOD is the WOD of choice for our May 2015 Athlete of the Month: Â Demi Rose. Â If you didn’t see the announcement, see her post, HERE. Â Demi said she really likes the Benchmark CrossFit WOD Cindy, but chose this WOD as her choice for programming. Â This is an old cardio WOD that will get your heart rate up and challenge your endurance. Â 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
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
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