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: October 24, 2013

Warm up: Mixed Tabata Skill work: Supermarket Scramble WOD: AMRAP in a given amount of time of 5 Box Jump -> 5 Squats (on top of the box) 3 Push ups -> Roving plank 20ft 1 Pull up -> 5 Toes to bar Game!
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Kids: October 23, 2013

Warm up: 3 Rounds of 20 sec Jump rope 20 sec Squats 20 sec Plank rollovers Skill work: 3 Rounds of 3 Kip swings -> 3 Knees to elbows -> 3 Toes to bar WOD: AMRAP in a given amount of time of 3 Pull ups 5 Push ups 7 Hang power cleans Game!
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Kids: October 22, 2013

Warm up: 3-5 min AMRAP of 2 Wall ups 15m Bear crawl 3 Wall ball 15m Crab walk Skill work: Tuck and snap Partner WOD: AMRAP in a given amount of time of 10 Thruster passes (5 Each) 100m Sprint 3 Pull ups (each) Game!
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Kids: October 21, 2013

Warm up: 3 Rounds 2 Cartwheels -> 4 Box jumps -> 6 Sit ups -> 8 Mountain climbers -> 10 Jumping Jacks Skill work: Rope skills: Up & Downs WOD: Handstand walk around the box (toes on box) 15m Bear crawl 5 Pull ups 15m High knee skip Game!
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Kids: October 17, 2013

Warm up: Farmers & Lumberjacks Skill work: False Grip Ring rows WOD: AMRAP in a given amount of time 5 Stink bugs 10 Push press 5 Pull ups Game!
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Kids: October 16, 2013

Warm up: 3 Rounds Handstand roll out -> 15m Frog hop -> 15m Crab walk -> 5 Knees to elbows Skill work: Kip swings: free hanging WOD: AMRAP in a given amount of time of 5 Burpees 15m Roving plank 5 Pull ups 15m Lunge walk Game!
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Kids: October 15, 2013

Warm up: Steve Says Skill work: Pull up progression: Kip from knees WOD: While one partner completes as many pull ups as possible, the other partner runs to the end of the room and completes 5 reps of whatever movement has been called out (i.e. squats, push ups, tuck jumps, etc).  Par
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Kids: October 14, 2013

Warm up: 3 Rounds 3 Dot drills -> 10m Bear crawl -> 3 Wall ball -> 10m Bear crawl -> 3 Knees to elbows -> 10m Bear crawl Skill work: Tarzan swings WOD: AMRAP in a given amount of time of 3 Ring rows 10 Broad jumps 2 Cartwheels Game!
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Kids: October 10, 2013

Warm up: 3 Rounds 20 sec Jump rope 20 sec T Push ups 20 sec Squats Skill work: Superman-hollow: On the floor Standing Hanging from the bar WOD: AMRAP in a given amount of time of 9 Front squats 6 Rock and roll ups 3 Pull ups Game!
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