4th Annual 5k Run - CrossFit style
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Welcome to the 4th annual MI CrossFit 5k Gone Bad!
This is just a 5k run with a few CrossFit movements along the way. 

the 5k Gone Bad is a true test of fitness and is exactly what CrossFit is all about. How well rounded of an athlete are you? Runners better be strong and lifters better be fast! 

When: Saturday July 16th 2016
Where: Mercer Island CrossFit (NEW LOCATION
Who: anyone, RX & Scaled, Team and KIDS divisions
Cost: $50 adult, $35 kids, Team $90

WOD - See it HERE and TEAM WOD 


Previous years have been six, half mile loops with a variety of barbell, kettlebell or body weight movements done each lap. You can still expect a total of 5k, but the run could be broken down differently to allow runners to show us what they can do. The movements and weights will be standard CrossFit movements and the specifics will be announced a few weeks before the event.

check out    THIS  video from the 2012 5k from one of our participants. 

https://www.youtube.com/watch?v=buO-Lu6uMsI

HERE is the link to see what we did for the 2014 WOD.

The 2016 WOD has been announced, Team WOD


2013 5k Gone Bad WOD

800m run

10 - 1 arm KB Thrusters 53/35#

800m run

20 squat cleans 95/65#

800m run

30 power snatch 95/65

800m run

40 lunges w/ KB

800m run

50 KB swings 53/35#

800m run

2012 5k Gone Bad WOD 

800m run

30 push press 95/65#

800m run

25 front squats 95/65#

800m run

30 hang power cleans 95/65#

800m run

20 thrusters 95/65#

800m run

20 burees

800m run