This is a true 5k (3.11 miles) with a TWIST!! You will be required to run the entire course with added CrossFit challenges along a scenic route in Williamston, MI.
5k GoNe BaD WODs ANNOUNCED!!!! The coaches at Williamston CrossFit / Strength and Conditioning have decided to make this years event interesting... and they're going with a spin on "The Girls" benchmark WODs. GOOD LUCK!!!
(at the start of the race – in the Park)
30 Box jumps 24"/20" (fully extended at the top) --> scaled option = Step Ups
30 DB (Dumbbell) Thrusters 35/25lbs --> scaled option = Air Squats
** One DB however you want to complete it
(In front of Playscape)
12-9-6 (rep scheme = 1st round 12 reps of each movement, then 9 reps of each then 6 reps of each)
- KBS (Kettlebell Swings) - must be American (Swing to overhead) 53/35lbs --> scaled option = lower weights will be provided
(Parking Lot – in the Park)
30 C&J (Clean & Jerk) 95/65lb --> scaled option = 15lb bar
(practice soccer field)
30 OHS (Overhead Squats) 35/25lb Plate --> scaled option = Air Squats
(Elementary school playground)
25 Pull ups
25 Push Ups
25 Sit Ups
(Near the finish line)
- 50 DU (Double Unders) --> scaled options = Single Unders or Jumping Jacks
- 50 Sit Ups
In order to be eligible for a medal, you must complete the race RX'ed. 1st, 2nd, & 3rd place medals will be given to the top males and females in the following age brackets:
39 & Younger
40 & Older
** Please understand that all of these movements can be modified and scaled so that anybody can complete the Gone Bad race. Also, each station will have a "coach" to explain movement and/or modify as necessary. Athletes will sign up for heats after registering online, on a first come first serve basis, limit of 7 athletes per heat. Heats will go off every 10 minutes starting at 8:00am. Athlete meeting at 7:45 to explain challenges and answer questions.
PLEASE CHOOSE WHICH HEAT TIME SLOT YOU WOULD LIKE WHEN REGISTERING
Start Time: 8:00am EDT
Registration Limit: Sorry! This event is full.
Online Registration is Closed
Online Registration has Ended.