475 Water Ave, Montrose, CO
(970) 209-4222
john@crossfitagoge.com

WOD Kids

Check out our Programs page for more info about the CrossFit Kids Program or find Class times on the Schedule page.

 

 


Kids: November 13, 2013

Warm up: 3 Rounds 2 Forward rolls -> 15m Lunge walk -> 5 Squats -> zig zag grapevine Skill work: Wheelbarrow walks WOD: AMRAP in a given amount of time of 3 Stink bugs from knees 7 Kettlebell swings 10 Jumping Jacks Game!
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Kids: November 12, 2013

Warm up: “Whistle Drill”: Plank Hold – sit ups Bear crawl – crab walk Handstand kick ups – Squats Skill work: Headers! WOD: AMRAP in a given amount of time of 15 Single unders 10 Push press 5 Squat thrusts Game!
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Kids: November 11, 2013

Warm up: Relays Skill work: Wall drill WOD: AMRAP in a given amount of time of 7 Tuck jumps 3 Plank Rollovers 7 Push press Game!
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Kids: November 7, 2013

Warm up: Row-squat-rest rotation Skill work: Over-Under Roving Plank WOD: As a team, complete 3 Rounds of 30 sec each of: Row Front squat Press Dot drill Game!
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Kids: November 6, 2013

Warm up: 3 Rounds 2 Cartwheels -> 15m Crab walk -> 5 Box jumps -> 5 Toes to bar Skill work: Wall ups WOD: 15-12-9  Reps of Deadlifts Shoulder Press Jumping Jacks Game!
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Kids: November 5, 2013

Warm up: 3 Rounds 20 sec Jump rope 20 sec Squats 20 sec Handstand kick ups Skill work: Simon Says WOD:  With a partner, AMRAP in a given amount of time of the following: Partner A: 10 Presses, Partner B: 10 Burpees Partner Sled drag Partner A: 10 Burpees  Partner B: 10 Presses Partner
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Kids: November 4, 2013

Warm up: Switch Skill work: Overhead position: Reach and press WOD: AMRAP in a given amount of time of 7 Shoulder press 15m Overhead walk 7 DB Hang power cleans 15m Lunging farmers walk Game!
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In November, the Kids Skill Focus is THE PRESSES

The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead.  Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilization as the
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Annual Halloween Candy “Buyback”

Support Operation Gratitude! We have made it a tradition to collect any candy you don’t want (a little goes a long way!!!) and send it to troops stationed overseas.  Last year we sent close to 50lbs from CrossFit Agoge.  There will be a collection box up front at the gym startin
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