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 19, 2017

Skill work: Monkey Slides: Shuffle from one end of the pull up bar to the other  Warm up: “Whistle” Drill Bear Crawl & Crab Walk “Dead bug” & Burpee WOD: AMRAP in a given amount of time of Monkey Slide 6ft Side Shuffle Shuttle Run 5yds -> 10yds 5 Don
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Pre-K: December 14, 2017

Skill work: Knee ups Warm up: Skip to my Lou: When the music is on, skip.  When it stops, FREEZE! WOD: AMRAP in a given amount of time of the following. Start each round suspended from the pull up bar.  When the trainer calls out a movement, drop from the bar and run to complete the s
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Pre-K: December 12, 2017

Skill work: Superman – Banana Warm up: Relays WOD: AMRAP in a given amount of time of 3 Knee ups 3 Squats 3 Mountain climbers Game!
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Pre-K: December 7, 2017

Skill work: Superman – Hollow Warm up: Sorta Tabata (10/10) x4 – Kids choice! WOD: AMRAP  in a given amount of time of 4 Monkey hangs 4 Broad jumps Crazy Run back to bar Game!
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Pre-K: December 5, 2017

Skill work: Hand release drills:  Side shuffle, quick release, monkey hang 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 ou
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In December, 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: November 30, 2017

Skill work: “Perfect” Squat Relay: Divide the group up into teams and place two cones approximately 10m apart for each team.  One at a time, athletes run from one cone to the other and perform the very best Squat or Front squat they are capable of. Warm up: Follow the Lead
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Pre-K: November 28, 2017

Skill work: Duck Walk Relay Warm up: Tunnel Tag WOD: 5-4-3-2-1 Reps of Front Squats Donkey Kicks Game!  
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Happy Thanksgiving 2017!

We have so very many reasons to be grateful this Thanksgiving season.  We hope that you, your family, and friends have the opportunity to gather on this day and celebrate just how beautiful life is.  We are so fortunate to live in a place where we can be reminded, just by looking out
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