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
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