WODs for Saturday 9/14/13


WODs for Saturday 9/14/13

Fight-gONe-AngieCrossFit is just not about working out.  It’s about community!!!  Today we supported our fellow CFitter, Angie Lutz from Coppermine CrossFit, and her battle against breast cancer by doing Fight Gone Angie workout throughout our morning classes.

CF & KB Class WOD:

4 Rounds of:





In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep. The goal is to Win the Fight by accumulating 100 reps of exercise during the workout. If an athlete reaches 100 reps of a given exercise before the time allotted for that exercise has expired, he/she may use the remaining time to accumulate reps of another exercise. The WOD is over when the athlete has accumulated 400 reps or when the fourth round has ended.

CF Striking Class WOD: A Real FGA

100 Combos (1-2-3-4) 100 Sledge Strikes 100 Knee Combos 100 Slamballs

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