Rona Run 2023 - 5K
About This Competition
4th annual Rona Run Created for the Members of The Pack Crossfit.
This event will be held at the Pack Crossfit where you will run a 5K mixed with crossfit movements. This year there will be 11 stations in between running the 5k.
Bring a Friend!
Members are allowed to sign up a friend outside of the gym to join in on the fun!
There will be snacks and water at the finish line.
First Heat will Start at 8 AM and Check In will be at 7:15AM.
This year there will be 3 divisions:
Elite - This year we are adding a vest option! Weights and movements as prescribed plus a little extra weight.
Rx - This is for those who can do the workout as prescribed with movement standards and weights.
Scaled - This is for walkers, and those who will need to modify their movements or weight for each station.
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Kenneth Young | 1 |
| 2 | Josh Kohl | 2 |
| 3 | Kyle Christensen | 3 |
| 4 | ALEX WHITE | 4 |
| 5 | HOUSTON HORNER | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Adam Garcia | 1 |
| 2 | Michael Wiseman | 2 |
| 3 | Joshua Scott | 3 |
| 4 | Christopher Zuck | 4 |
| # | Athlete | Points |
|---|---|---|
| 1 | Larissa Macfarlane | 1 |
| # | Athlete | Points |
|---|---|---|
| 1 | Alison Tonks | 1 |
| 2 | KATIE Horner | 2 |
| 3 | Melanie Gonsales | 3 |
| 4 | Bryann Gregg | 4 |
| 5 | Sarah Siren | 5 |
Workouts
Elite - 20/14lb Vest
Rx - As Prescribed below
Scaled - Modify as needed. Lower weight, change movement or lower rep count. Walk or run!
* Distance between runs varies between movements. The Sum total is 5k by the end of it.
5K with 11 Stations - 2 Laps
Lap 1:
Station 1: 30/24c Bike Erg
Station 2: 30 Push-up + Burpee
Station 3: 30 Plate Ground to Overhead (35/25)
Station 4: 30 Single DB Thrusters - Alt. E/5 - (35/25)
Station 5: 50 Single KB DL (70/53)
Lap 2:
Station 6: 30/24c Row
Station 7: 50 Box Step-Overs (24/20)
Station 8: 50 Plate Mountain Climbers
Station 9: 30 Single DB Front Rack Alt. Reverse Lunge - switch e/5) (35/25)
Station 10: 10x30' Single KB Farmers Carry (70/53)
Station 11: 50 Wallballs (14/10)
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Event Details
Closes: Aug 12, 2023
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