Let’s Run
Warm-Up:
Coach’s choice
WOD prep:
Prep the run
WOD:
Burden 5k Run
Teams of 2 or 3 must carry either:
1) (53,35) kettle bell
2) (20,14) medicine ball
3) All team members wear weight vest.
4) (50,35) Sand bag
5K Route:
- Out the garage door
- Up the driveway
- Right on Main St
- Go to the 400m mark (Orange cone)
- Turn around and run to the set of lights at Main st & Front St.
- Take a left on Front St.
- Run past the set of lights @ Concord & Fountain.
- Run past Bellview Heights
- Run Past Upland Rd
- Run past Riverview Dr
- Take left on Green St.
- Run up the hill
- Take a left back onto Riverview Dr.
- Run down the hill and take a right back onto Fountain St.
- Run back past the set of lights @ Concord & Fountain.
- Fountain St tuns back into front.
- Finish the run back through the CFS garage door.
Post WOD:
Foam roll calves and IT bands
CFS Brief:Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019Charlton, 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.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
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Burden 5K. 38 and something. 14 lb med ball with Jacqui and I can’t remember my other team mates name. First 5k I have done in 25+ years.
You rocked, John! We were at 38:35 and this one was fun (plus I learned a new 5k running route in Ashland!)
Burden 5k: 34:30 50# with Igor. Was great to be outside this morning!
Nice job John!
5:30 & 6:30am crushed the Burden run this morning! Who’s going to break 30 minute today?
Burden 5K: The Dottirs 39:02 with a 35# Sandbag
I was definitely the “burden” on this one as I am taking care of a hamstring situation and was not 100% certain I would be able to do this workout. The warm-up felt okay and I knew when we passed the box after the initial 400M run, I was going to be all in. Thankfully, I got back without incident, but definitely was careful as to not cause a significant injury. As always, Becka was a great partner!! This is a really fun WOD for anyone who is on the fence about it – get out there and do it!! Nice job to Ryan and Zogg who flew this one!
Nice job to all of you! It’s not easy to run while carrying a med ball – let alone moving it for 3.1 miles! I also heard Megan say this was her first 5K ever, which is a fantastic accomplishment!!
31:44 w/ zogg….sub 30 is definitely attainable!
7:30 will break the barrier if we can get a little help from Uber.
I just spit out my coffee…LOL Ken!!!
Watch out for a wild turkeys on Riverview…they were pretty loud this morning.
Great job everyone! Sub 30 is definitely attainable! I like how Deb put it in her comment so I’ll steal her wording 🙂
I was the “burden” on my team, no excuse just out of my comfort zone running with weight. Hopefully Ryan still got in a good workout since he carried our team this morning – thanks Ryan!
40:10 50lb sand bag
Fun times with Joe A.