Warm-Up:
Athletes choice
WOD prep:
Prep the hop
WOD:
Death by Bunnie Burpees EMOM ladder by 1-rep
Minute 1- 1 burpee
Minute 2- 2 burpee
Minute 3- 3 burpee
*Continue in this pattern until you fail to complete the number of burpees in the minute. Any CrossFit athlete that completes the WOD and post to the website will get a Kill Cliff on the house! (See john to get your Kill Cliff)
Post WOD:
Foam roll 5 minutes
CFS Brief:
Easter Sunday the Box will be closed.
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Death by Bunny…Burpee: 16+14
The first 10 rounds are fantastic and then things begin to careen downhill 🐰 Happy Easter, Passover, Weekend!! Have fun with this one 😬
Death by Bunny: 14 rounds + 12
Wow, Deb, that’s fantastic!
Eloise =4+2 (very hard in a princess dress)
Round 9- diaper change in 20 seconds.
Max = 10+ 5
Puckhead 13+13 (Max gave me a no rep on 14, said it was .2 over the time.)
I ran a couple miles with my puppy, does that count?
14 rounds plus 12 before I missed the cutoff! Happy Easter to everyone celebrating!
I’m with Jess ….. I’d rather run for an hour than do burpees for twelve minutes.
Used my wife’s guest pass at Lifetime.
Spin class then Front squats:
135, 155, 175, 185 x 5
Then 205 x 1
Good for fitness not for kill Cliff!!
5k bike
2 k row
1 mile run.
Did not time this. The mile run felt good!
Happy Easter and Passover everyone!
Parked at CFS and ran the 5k route from a couple of weeks ago plus an extra mile at the end. Almost Spartan time! Happy Easter and Passover to everyone celebrating!
Ran a 5k route with 12# weight vest. Earned the ham dinner.