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: September 17, 2013

Warm up: 3 Rounds 20 sec Jumping jacks 20 sec Plank rollovers 20 sec Rock ups Skill work: PVC “knees out” drill WOD: Partner AMRAP in a given amount of time While one partner runs 200m, the other partner completes: 5 Deadlifts, 5 Burpees, 5 Squats Switch places and repeat.
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Kids: September 16, 2013

Warm up: 3 Rounds 1 Handstand roll out -> 20 Line hops -> 15m Broad jumps -> 5 Knees to elbows Skill work:  BTB Squats WOD: AMRAP in a given amount of time of 5 Stink bugs 10 Squats 15 Single unders Game!
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Kids: September 12, 2013

Warm up: Switch Skill work: Heel balance drill WOD: 15-12-9 Shoulder Press Squats Game!
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Kids: September 11, 2013

Warm up: 3 Rounds 15m Broad jumps -> 15m Roving plank -> 15m crab walk -> 5 Knees to elbows Skill work: Squat therapy WOD: AMRAP in a given amount of time 3 Pull ups 6 Push ups 9 Squats Game!
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Kids: September 10, 2013

Warm up: Steve Says Skill work: Super slow squats WOD: AMRAP in a given amount of time 4 Monkey hang hand releases 6 Box jumps 8 Squats Game!
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Kids: September 9, 2013

Warm up: 4 Station Relay Skill work: Reverse Limbo WOD: 7-6-5-4-3-2-1 Reps of Mountain climbers Squats Perform 1 forward roll between rounds Game!
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Kids: September 5, 2013

Warm up: 3 Rounds 15m Bear crawl 15m Lunge walk 15m Frog hop 15m Roving plank 15m Hop on 1 foot (switch as needed) 30m Sprint Skill work: Squat around the circle WOD: AMRAP  in a given amount of time of 4m Monkey swing 15m Line hop 10 Squats 1 Handstand hold Game!
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Kids: September 4, 2013

Warm up: 3 Rounds 20 sec Jump rope 20 sec T-push ups 20 sec Handstand kick ups Skill work: Bench drill WOD: AMRAP in a given amount of time of 7 Squats 7 Kettlebell swings 7 Tuck jumps Game!
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Kids: September 3, 2013

Warm up: 3 Rounds 2 Cartwheels -> 15m Bear crawl -> 10 Lateral hops -> 15m Grapevine (left) -> 15m Grapevine (right) Skill work:  Squat basics WOD: AMRAP in a given amount of time 9 Squats 7 Push Press 5 Knees to elbows Game!
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