475 Water Ave, Montrose, CO
(970) 209-4222
john@crossfitagoge.com

WOD Pre-K

Check out our Programs page for more info about the CrossFit Pre-K Program or find Class times on the Schedule page.

 


Pre-K: December 13, 2016

Skill work: Plate push: One at a time, students start holding a light plate (5 lbs or less) over head and press up towards the ceiling.   Warm up: Switch sides WOD: AMRAP in a given amount of time of Bear crawl 5 yds 5 Push press 5 Squats Game!
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Pre-K: December 6, 2016

Skill work: Headers! Warm up: Roll the Dice: Pick a movement and do as many reps as dots are showing.   WOD: AMRAP in a given amount of time of 3-5 Squats 3-5 Donkey kicks 3-5 Push press Game!
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Pre-K: December 1, 2016

Skill work: Basics of Shoulder Press and Push Press Warm up: Leap Frog WOD: AMRAP in a given amount of time of 5 Shoulder press 2 Forward rolls Up and over the boxes Game!
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In December, the Kids Skill Focus is on the PRESSES

The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead.  Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilization as the
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Pre-K: November 29, 2016

Skill work: Bar games Warm up: Relays WOD: AMRAP in a given amount of time of 5 Rope jumps 3 Knee ups 1 Stinkbug 360 Game:  End of the month- Kids choice!
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Pre-K: November 22, 2016

Skill work: Bar rows Warm up: Simon Says WOD: AMRAP in a give amount of time of 3 Box jumps 3 Bar rows Throw a ball to target Game!
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Pre-K: November 17, 2016

Skill work: Supine Toes to bar –  Set a bar low to the ground (8-12 inches).  Athlete starts on back with hands gripping bar and curls legs up to touch the bar and then lower back to the ground under control. Warm up: Shuttle run/hop/skip/crawl … WOD: AMRAP in a given amou
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Pre-K: November 15, 2016

Skill work: Rope swings Warm up: Move around the cones and FREEZE! WOD: AMRAP in a given amount of time of 1 Rope swing 3 Burpees 5 Squats Game!
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Pre-K: November 10, 2016

Skill work: “Seated” Ring pull ups: Suspend from rings with feet on the floor so that hips hang roughly at parallel.  Using arms as much as possible and legs only as much as you need to, pull up until head is between rings. Warm up: Skip to my Lou:  While the music play, s
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