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: March 6, 2018

Warm up: Freeze Tag! Skill work: Seated Angry Gorillas: Athlete starts seated on a box.  Start by making an “angry gorilla back” and beating chest. Keep body position the same and reach down to pick up a bunch of bananas. Stand up. Optional: Peel and eat banana 😁 W
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Kids: March 5, 2018

Warm up: Steve Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At the call “FREEZE!”, everyone stops and then a location and movement are called out.  The kids go to that location in the room and perform the stated repetit
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Kids: March 1, 2018

Warm up: 3 Rounds 2 Cartwheels -> 10yd Line hop -> 10 yd Crab walk -> 10 yd Lunge walk Skill work: Superman – Hollow WOD: AMRAP in a given amount of time, ascending by 2s Deadlift Box jump Game!
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In March, the Kids Skill Focus is on the DEADLIFT

The Deadlift is one of CrossFit’s foundational movements and quite frankly one of life’s most functional movements.  It’s a fancy name for “picking things up” (and heres the important part) correctly.  This month, the Kids class and Pre-K class at Agoge w
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Kids: February 28, 2018

Warm up: Mixed Tabata: 2 Rounds each of Pull up Push up Squat Lateral hops Skill work: “Perfect” pass relay: Athletes line up in teams behind the cone. One at a time, they run forward to another cone, pick up the ball and throw it to the trainer in the style indicated (double overhand
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Kids: February 27, 2018

Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of. Skill work: Ba
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Kids: February 26, 2018

Warm up: 3 Rounds 10 yd Inch worm -> 10 yd Grapevine (right) -> 5 Kipping swings -> 1o yd Grapevine (left) Skill work: Clean and Press: Taking turns with a parter, practice DB Clean and DB Press.  Practice linking the two movements.  Then, try doing just one arm at a time. WO
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Kids: February 22, 2018

Warm up: Steve Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At the call “FREEZE!”, everyone stops and then a location and movement are called out.  The kids go to that location in the room and perform the stated repetit
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Kids: February 21, 2018

Warm up: Alternating Tabata: Squats & Sit ups, Jumping jacks & Push ups Skill work: Catching in motion:  Set up a few cones and have athletes run/shuffle in a zig zag pattern between the cones, keeping eyes on the trainer.  At some point, the Trainer throws the ball to the ath
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