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: 22 November, 2016

Warm Up: Med ball Warm Up Skill: Sumo Deadlift High Pull Workout: 6 Rounds: 10 SDLHP 5 Pistols (Right) 10 Push Ups 5 Pistols (Left) 10 Double Unders Skill: Row vs HS Hold
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Teens: 21 November, 2016

Warm Up: 10 Rounds of Rowling – over or under 100m = Burpees! Skill: Push Press Workout: 10-9-8-7-6-5-4-3-2-1 Box Jumps Push Press DB Lunge Walk x 20m Skill: Max Pull Ups x 3
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Teens: 17 November, 2016

Warm Up: 7 Sit ups-> Cartwheels 7 Squats-> Spidey Stretch 7 KB Swings-> Broad Jump 7 Tuck Jumps-> Hurdle Over Under Skill: SDLHP Workout: 12-9-6-9-12 SDLHP Box Jumps Skill: Handstand Skills
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Teens: 16 November, 2016

Warm Up: Obstacle Course Warm Up Skill: Thrusters Workout: 10-9-8-7-6-5-4-3-2-1 Thrusters Bar Facing Burpees Skill: 4 x 200m row
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Teens: 15 November, 2016

Warm Up: Jog 400m 7 Shoulder Taps-> Wall Traverse 7 Sit Ups-> Spidey Stretch 7 Jump Touch-> Butt Kickers 7 Tuck Jumps-> High Kicks Skill: Clean and Jerk Workout: 5 Rounds: 5 Clean and Jerk Run 200m Skill: Muscle Up Skills
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Teens: 14 November, 2016

Warm Up: 3 Rounds: 7 Jumping Squats 45′ Bear Crawl 7 Stink Bug Push Ups 45′ High Knee Skip Skill: HSPU Workout: AMRAP in 11 mins Partner – leap frog Squats HSPU Double Unders (ascending by 2 reps after each partner finishes all 3 movements) Skill: Agility Ladder
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Teens: 10 November, 2016

Warm Up: Mixed Tabata: Teens Choice Skill: GHD Sit Ups Workout: 7-5-3-5-7 GHD Sit Ups Chest to Bar Pull Ups Wall Ball Skill: Snatch Balance
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Teens: 9 November, 2016

Warm Up: Jog 400m 2x of: 7 Super Slow Squats 14 DB Shrugs 7 Push Ups 14 Jump Touches Skill: Hang Squat Clean Workout: AMRAP in 3 Mins: 4 hang Squat Cleans 10 Lateral Hops over Bar (x3) Skill: Handstand Push Ups
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Teens: 8 November, 2016

Warm Up: 8 See Saw Squats-> Forward Roll 8 Push Ups-> Backward Lunges 8 Toes to Bar-> Broad  Jump 8 Bandy GMs-> Hurdle over/under Skill: Pistols Workout: AMRAP in 7 mins: 3 Dips 6 Pistols 9 KB swings Skill: 3RM Power Clean
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