Monday 7-2
Wednesday 4th of July – 10am - 11:30 only
MICF 5k WOD Challenge Results
Wow, what an amazing turnout at the MICF 5k WOD Challenge! We had over 70 athletes from at least 12 CrossFit gyms. If you missed out here is a great video of some of the fun.
I am super proud of all the MICF athletes who came out and crushed the WOD! and a sincere thanks to everyone who helped out, judged, cleaned, etc, etc. and Jake St.Marie for cooking over 100 delicious burgers!
Checkout pics on Facebook
MORE Pics just posted… 700+ awesome pics of the event! www.mercerislandscrossfit5k.shutterfly.com/
MICF will make ya jump JUMP
—
2 Minute challenge
Push ups
—
WOD
150 KB swings* – for time
each time you set down the KB complete:
5 Pull ups
10 squats
3 burpees
*pick a weight that is challenging for you
So nice of you to go so easy on us the Monday after the 5k!!
Ha ha… now I know you can handle REALLY hard WODs!
This was a great WOD Coach! Don’t get me wrong…it was HORRIBLE…but for those of us who aren’t as motivated to get a speedy time, I was REALLY motivated not to set down my kettlebell and take rest unless I really needed it. Thanks for kicking our butts as usual!