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

WOD Teens

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

 

Teens: 6 December, 2016

Warm Up: Mixed Tabata: Sit Ups Push Ups Jumping Lunges Kipping Swings Skill: Pull Ups Workout: “Mini Cindy” AMRAP in 12 mins of: 5 Pull Ups 10 Push Ups 15 Squats Skill: Weighted Plank vs Double Unders
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Teens: 5 December, 2016

Warm Up: Row 250m 1 Min each of: Plank Ups Lateral Hops PVC Jumping Back Squats Grass Hoppers Skill: Overhead Squats Workout: 5 Rounds: 5 Overhead Squats 10 Dips 15 Box Jumps Skill: Partner Mobility
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Youth Programs are taking a Spring Break

There will be no youth classes (Pre-K, Kids, Pre-teens, Teens, or Teens Weight Lifting) April 3-7 due to Spring Break for Montrose Public Schools.
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Teens: 1 December, 2016

Warm Up: Med Ball Warm Up Skill: Pull Ups Workout: “Helen” 3 Rounds: Run 400m 21 KB Swings 12 Pull Ups Skill: accumulate 2 mins of: L-sit or L-Hang
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Teens: 30 November, 2016

Warm Up: Jog 800m 10 Super Slow Squats 10 Super SLow Push Ups 10 GHD Sit Ups 20 Double Unders Skill: OHS Workout: Alternating Tabata of: Sit Ups Overhead Squats Skill: Plank Games and Wars
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Teens: 29 November, 2016

Warm Up: Mixed Tabata: Teens Choice Skill: Toes to Bar Workout: 8 min AMRAP: Row 200m 12 Wall Ball 8 Toes to Bar Skill: Ring Muscle Up Skills and Drills
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Teens: 28 November, 2016

Warm Up: Jog 400m 30 seconds each x 2 Plank Ups Sit Ups Bandy GMs Single Unders Skill: Push Jerk Workout: 21-15-9 Push Jerk Double Unders Skill: Row vs Max Banded Strict Pull Ups
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Teens: 24 November, 2016

Warm Up: 2 Rounds: 20 Mountain Climbers 10m Inch worm (with push up) 20 Mountain Climbers (feet wide) 10m Spiderman Stretch 20 Jumping Jacks Skill: Clean and Jerk Workout: EMOM x 5 rounds: Row (individual goal of cals) 4 toes to bar, 8 push up, 12 squat 10 Clean and Jerk Skill: 200 ab
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Teens: 23 November, 2016

Warm Up: 30 seconds each x 2 Squats Push Ups Sit Ups Lunges Jump Rope Skill: Deadlift Workout: Death By: Odds: Deadlift Evens: Sprint 10m (shuttle run) Skill: 1 Min max of: Burpees Sit Ups Squats
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