WOD Pre-K

Skill work: Single Leg Balance 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 Plank hold & Star Jumps WOD: AMRAP in a given amount of time of 5 yd Single leg hop

Skill work: Skipping Drills: Gallop Step-hop Warm up: Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a stat

Skill work/Warm up: Animal Relays WOD: AMRAP in a given amount of time of 50 m Run 3 Angry Gorillas 10yd Bear crawl around a cone Game!

Skill work: Chilly Gorillas (SDHP) 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 an

Skill work: Follow the Leader: Can you do everything your leader does?  Doing so will earn you a chance to be a leader too! Warm up: 3 min AMRAP With a partner, leap frog 10 yds -> Hop through the ladder -> Bear crawl 5 yds -> Crab walk 5 yds WOD: AMRAP in a given amount of t

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 😁 Warm up: Freeze Tag! W

Skill work: Super Angry Gorillas: Start by practicing Superman holds on the floor using strong back muscles.  Then try using those same muscles to stand like an angry gorilla  Warm up: 3 Rounds 2 Cartwheels -> 5yd Line hop -> 5yd Crab walk WOD: AMRAP in a given amount of time of

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

Skill work: Backwards pass: Using a dodgeball, athletes start by swinging the ball between the knees (like a kettlebell). Next, stand up as straight and as quickly as possible and throw the ball backwards over the head. Try standing up even faster to make the ball travel further. Warm