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: November 8, 2016

Skill work: Superman & Deadbug Warm up: Follow the Leader WOD: AMRAP in a given amount of time of 5 Bandy ring pulls: Attach skinny bands to rings.  In seated position, pull rings down towards shoulders and return under control. 5 Frog hops Skip around the cones Game!
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Pre-K: November 3, 2016

Skill work: Monkey hangs Warm up: Animal relays WOD: AMRAP in a given amount of time of 5 yd Log roll 3 Push ups 5 yd Seated sled pull Game!
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Pre-K: November 1, 2016

Skill work: Monkey Slides Warm up: Switch Sides WOD: AMRAP in a given amount of time of 3 Knee ups 3 Burpees 3 Squats Game!
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In November, the Kids Skill Focus is the PULL UP

Being able to pull your body up to (and potentially over) something is a key element to not only fitness but survival, especially if you like to get outside and play a bit.  This month in our Kids & Pre-K classes, we will be focusing on building the fundamental body awareness, sho
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Pre-K: October 27, 2016

Skill work: Knees behind the parallette Warm up: Simon Says WOD: AMRAP in a given amount of time of 5 Superman Squats 5 Box step overs Run to the wall and back Game!
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Pre-K: October 25, 2016

Skill work: Jack in the Box Squats: In slow motion, descend to the bottom of the squat like you are winding up the Jack in the box.  Have fun “sproinging” back up to standing. Warm up: Move around the cones and FREEZE! WOD: AMRAP in a given amount of time of 3 Jack in the
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Pre-K: October 20, 2016

Skill work: Duck walk Warm up: 3 Rounds 10 yds skipping 1 Forward roll 10yds Backpedal WOD: CrossFit Baseball! Single: 3 Box jumps Double: 3 Squats Triple: 3 Push ups Home run: Duck walk home Game!
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Pre-K: October 18, 2016

Skill work: Reverse Limbo: Squat with hands over the PVC.  For each round, raise the PVC a little higher to encourage chest and hands up. 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
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Pre-K: October 13, 2016

Skill work: Squats with “Trainer Shelf” Warm up: Simon Says WOD: AMRAP in a given amount of time of 5-10 yd Bunny hop 3 Squats 5-10 yd Skipping Game!
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