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: January 17, 2018

Warm up: 3 Rounds 20 sec Burpees 20 sec Monkey hangs 2o sec Side shuffle Shuttle run Skill work: Wall ups:Starting the in the plank position with feet against the wall facing out, complete a push up. Then carefully walk feet up the wall and hands in towards the wall, working hard to m
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Kids: January 16, 2018

Warm up: Whistle Drill: Every time the whistle blows (or trainer calls switch) switch to the other movement in the pairing. Crab Walk & Bear Crawl Squat thrusts & Sit ups Skill work: Stink bug push ups WOD: AMRAP in a given amount of time of 10 Kettlebell swings Inverted Bear
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Kids: January 15, 2018

Warm up: 3 Rounds 3 Forward rolls -> 10 yd Roving plank -> 10 yd Broad jump -> 10 yd Lunge walk Skill work: Partner Press: Partners start out seated back to back either on the floor or on a box. A 4-6 inches of space in between is helpful. One partner holds a light plate (5-1
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Kids: January 11, 2018

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the player at the nex
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Kids: January 10, 2018

Warm up: 3 Rounds 20 sec Squats 20 sec Jumping Jacks 20 sec Push ups Skill work: Superman-Hollow-Plank WOD: Rock Around the Clock: Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps of the established movement at each co
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Kids: January 9, 2018

Warm up: 3 Rounds 10 yd Frog hop -> 5 Burpees -> 10 yd Roving plank -> zig zag side shuffle through the cones Skill work: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into
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Kids: January 8, 2018

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the player at the nex
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Kids: January 4, 2018

Warm up: 3 Rounds 20 sec Squats 20 sec Donkey kicks 20 sec Jumping Jacks Skill work: Waiter tray Relay:  Hold a light bumper plate (or plastic lid) with a ball or beanbag balanced on top in the overhead position like a waiter holding a tray.  Relay style, travel around the cone and ba
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Kids: January 3, 2018

Warm up: Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style. Skill work: Mobile Plank: Athlete gets in the plank position with their hands shoulder width apart on a light barbell resting on the floor.  Trainers lift
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