WOD 4 Paws

WOD 4 Paws 2017-06-22T07:03:20+00:00

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WOD 4 Paws

Bronze Sponsors


Blue Grit

Rockland Police Department

Other Ways to Help

Vendor Table ($100*)

set up a vendor table at the event

Purchase Grand Prize Raffle Ticket ($50*)
~ you do not need to be present to win
~ you can purchase raffle tix at the event too (cash only)
~ view raffle list

*plus a credit card surcharge fee

~ donate online (add your own amount)
~ donate directly to charities for tax deduction — email b@cynergycrossfit.com for more information.

6th Annual WOD4Paws, Pads & Hooves

Sunday, June 25, 2017
8am – 5pm

Adults (18+) $100 per team ($50 each)
Kids (5-17) $35 per child


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WOD4Paws (Pads & Hooves) is an amazing fundraiser event that supports 2 local charities and a great opportunity to get in a FUN workout at the same time!

WOD4Paws is a boy/girl partner* WOD (Workout of the Day) and is one of our most popular fundraiser events. This event is opened to ALL levels and abilities — and every year we hear people tell us that this was their first CrossFit competition. We LOVE hearing that and hope you will consider joining us again this year! You do NOT have to do CrossFit to compete.

Choose your own partner or let us choose one for you.

We will have several divisions including adults, masters, teens and kids.

*You can register with a same sex partner if you prefer — you just won’t be eligible for the podium : )

T-Shirt Deadline: Please register by June 2nd if you would like a t-shirt.

Last Day to Register:  Wednesday, June 21, 2017

No refunds. All profits will be donated to the 2 charities.


*Subject to change.

10 Minute AMRAP:

Buy-in:  60 Medicine Ball, Ground to Overhead (10#)

  • 10 Calorie Row
  • 25 Sit Ups

– partners cannot switch until both athletes have completed their tasks
– partners will alternate between the 2 stations for the remainder of the 10 minutes
– score is max Calories Rowed at the 10 minute mark


6 Minute AMRAP:

Buy-in:  20 slam ball ground-to-shoulder (ages 5-7 5#; ages 8-11 10#)
3/6 calorie row
10 anchored sit-ups
– score is max calories rowed at the 6 minute mark.

For time with a partner:

  • 50m Partner Water Carry with Hay Bale Do-Si-Do
  • 50m Partner Power Skip back to the water reservoir
  • Repeat until the water has reached the designated mark in the container
  • Return the container and refill the reservoir (you may have to empty some water out of the container in order to carry it back)

Partners must stay connected throughout the race. Any deliberate spilling of water will result in a penalty.

Score is final time.


30m hay bale zig zag
30m power skip
water bucket fill up
– one 5 gallon bucket to take 30m to the reservoir
– run back and forth with bucket until reservoir is filled to marked line.
– once they have filled the reservoir up to the mark, they power skip back to the finish line.

Score is final time.

For time with a partner:

  • 100m Run (both athletes run together)
  • 10 Double-Dip Burpees
  • 200m Run
  • 20 Double-Dip Burpees
  • 300m Run
  • 30 Double-Dip Burpees

– athletes will be running with a mat
– all of the burpees need to be completed with your full body on the mat (double-dip = 1 additional push-up)
– one athlete working at a time
– score is final time

*This WOD is to be completed at some point throughout the day.


50m Run
5 Burpees
100m Run
10 Burpees
200m Run
15 Burpees

Who does this support?

All of the profits from this event will benefit animals in need in our community. These are the 2 new organizations we are supporting this year:

Friends of the Plymouth Pound (FPP), is a non-profit animal welfare organization dedicated to creating “forever homes” for rescued cats and dogs on the South Shore. Founded in 1984, The Friends and its dedicated and caring volunteers have assisted thousands of animals (owned and strays) by providing support through the groups various programs, which include; low-cost spay/neutering, adoption, and educational outreach. Read more…

The mission and passion of Black Feather Horse Rescue is to find abused and neglected animals, particular horses. To give them a loving and healing home, earn their trust, care for their needs and when possible find them new loving homes. To continue the circle of love, sharing and giving, we invite sick and special needs children and their families to Black Feather Horse Rescue so they can enjoy the company of the horse and beautiful woodlands with pine trees, clean air and streams of trout we raise. We also bring our mini horses on visits to the elderly. It is our hope that, even if just for a short time, sickness and sadness are left behind. Read more…


STALLIONS – Adults ages 18+
MAINE COON – Masters ages 40+
TABBY – Teens ages 12-17
BEAGLES* — Kids 5-11


  • You do not have to belong to a CrossFit to participate.
  • If your team consists of a master and an adult – you must select one category.

*BEAGLES will compete individually.

Registration Requirements

We recommend that one person registers for the team. You will need to have the following information from your team mate before you register:

~ Team Name
~ Name
~ Email
~ T-shirt size
~ CrossFit Affiliate (if applicable)

Beagles (kids 5-11) do not need a partner; they will be competing individually.

Please arrive by 8:00 am for registration; we will begin reviewing standards at 8:30 am. Volunteers & judges, please arrive by 7:30am.

T-Shirt Deadline:  Please register by June 2nd is you would like a t-shirt.


Looking for a Partner?

If you’d like to compete, but don’t have a partner, you can register and indicate that you need a partner or contact us at info@cynergycrossfit.com. We also recommend putting a note on our Facebook event page.


We are looking for sponsors to help defray the cost of shirts and supplies so that all the profits can go directly to the animals!

We have 4 different levels to choose from:

Bronze:  $150-249 — name/logo on t-shirt, website listing

Silver: $250-499 — Bronze benefits + signage at event; Facebook listing

Gold: $500-749 — Silver benefits + links to sponsors’ websites on Facebook and Cynergy’s website; inclusion in pre-event PR and email blasts; table at the event

Platinum: $750+ — Golden benefits + title-level sponsor recognition, special media recognition in social and traditional media opportunities before and after event; signage at Cynergy for the following year.


Deadline for t-shirt is June 2nd. Please provide your sponsorship and high-resolution logo to b@cynergycrossfit.com.

We also welcome vendors! If you would like to set up a table to sell your products – food, gear, other – please contact b@cynergycrossfit.com for more information.


This event can’t happen without our volunteers! If you are interested in helping out at the event, please contact b@cynergycrossfit.com. Thank you!


You also have the opportunity to contribute by purchasing Raffle Tickets. Raffle Tickets are purchased at the event – so please bring some extra cash!

Current Raffle List

You (or a designated person) must be present to win* and we recommend that you please enter your name on the back of your Raffle Ticket. HINT: Bring some address return labels or stickers with you to place on the back of the ticket!

*You do not need to be present to win the Grand Raffle prize — 1 week in St. Thomas and may purchase these tickets online.

Do you have anything you can donate for the Raffle?

Gift Certificates to restaurants, stores, wine, liquor, gift cards or gift baskets, Red Sox tix, golf packages?

Contact b@cynergycrossfit.com and get your item on the list! You can drop off your items at the box during normal business hours or bring them with you the day of the event.

Your contributions are greatly appreciated!

Grand Prize Raffle!
Be sure to consider purchasing a raffle ticket for our Grand Raffle prize — a $2,500 value!
Frenchman’s Reef & Morning Star Marriott Beach Resort — Oct 20-27, 2017. (Airfare NOT included.)

Buy Raffle Tickets Online! $50 + credit card surcharge fee.
You can also purchase tickets at the event. Cash only. You do not need to be present to win.

What do I bring?

Come prepared with water and post-WOD beverages of your choice!

Feel free to bring a tent and lawn chair too as seating is limited. This event will be fun to participate in as well as watch!

Don’t forget to bring some extra cash for donations and raffle tickets!

Previous Challenges




Event Photos



View Photos on Facebook

Photos from BuzzShootsSports






Quincy City CrossFit





Who did this support?

We raised $7,100 to help support these organizations!

Standish Humane Society & PAWS New England

Read: WOD 4 Paws Gratitude to find out how your donations helped Standish Humane



View Photos on Facebook

Photos from BuzzShootsSports


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Who did this support?

We raised $7500 to help support these organizations!

BHlogo Braveheart Rescue

StandishHumaneBW Standish Humane Society


W4Plogo2012 copy

View Photos on Facebook

 This event raised $5,000, all of which supported Braveheart Rescue.





View Photos on Facebook

Gallery 1
Gallery 2
We raised $3900 for the event and thank the entire community for your incredible generosity for these animals in need. Together we truly can make a difference! Thank you!!

Your donations helped 2 dogs and a non-profit organization providing bullet-proof vests to police dogs.


One of the dogs is Byron, a 10 year old Golden Retriever who needs to get a toe amputated because of a tumor. His owner Tim has been out of work and is unable to cover the cost of surgery. He has raised some money through his friends and family but needs an additional $700 to cover vet bills.


The other dog is Achill, a 4 year old German Shepherd who was raised in the Czech Republic. Achill and his owner Nancy are graduates of the Boston Police K9 Academy and internationally certified as a narcotic detection dog. Due to a serious injury during a K9 demonstration in December, Achill suffered a broken jaw and fractured a canine tooth. Achill was officially retired as a police dog in January as a result of the need for future veterinary care. Estimated dental work exceeds $4,000. Vested Interest in K-9s, Inc. is a 501c(3) non-profit fundraising organization dedicated to providing bullet and stab protective vests for law enforcement K-9s throughout Massachusetts. The cost of one vest is $735. For more information, please visit www.vik9s.org. EmailRedGreyLogo