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: 29 January, 2015

Warm Up: 10 Toes to Bar-> Lunge Walk-> 10 Squats-> Crab Walk 10 Jump Touch-> Bear Crawl 10 Mountain Climbers Skill: DB Thruster Workout: Death By: Thruster Shuttle Run Skill: Muscle Up Skills and Drills
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Teens: 28 January, 2015

Warm Up: Medicine Ball Warm Up Skill: Single Arm DB Snatch Workout: Partner WOD: AMRAP in 8 mins Partner 1: Row 200m Partner 2: As many as possible while the partner rows of: 5 Push Ups 10 Single Arm DB Snatch 15 Air Squats Skill: Max Height Box Jump, then… Partner up and comple
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Teens: 27 January, 2015

Warm Up: Mixed Tabata: Push Ups, Sit Ups, Squats, Tuck Jumps Skill: Overhead Squat Workout: 7 min AMRAP 5 Overhead Squats 7 Burpees Skill: Hand Stand Push Up skills and drills
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Teens: 26 January, 2015

Warm Up: CrossFit Baseball: 10 Push Ups-> Crab Walk-> 5 Box Jumps-> Bar Traverse 10 Sit Ups-> Broad Jumps-> 10 Squats-> Bear Crawl Skill: Push Press Workout: 4 Rounds for time of: 200m Run 10 Push Press 10 Toes to Bar Skill: Jump Rope Relay
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Teens: 22 January, 2015

Warm Up: Jog 400m 2x through at a warm up pace of: 10 Squat Jumps-> 10 Plank Ups-> Sit Ups-> 10-> Light Russian KB Swings-> 10 Back Ext Skill: Power Clean Workout: 10-9-8-7-6-5-4-3-2-1 Toes to Bar Lunge Steps (both legs = 1 rep) Skill: 5 Rep Max Power Clean in 10 Mins
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Teens: 21 January, 2015

Warm Up: AMRAP at a warm up pace: 10 Squats-> Cartwheels-> 10 Push Ups-> Lunge Steps Skill: Thruster Workout: EMOM x 7 mins: 7 Thrusters 7 Box Jumps *After 7 mins add one rep per minute: Minute 8: 8 Thrusters 8 Box Jumps, Minute 9: 9 Thrusters 9 Box Jumps…until they can
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Teens: 20 January, 2015

Warm Up: 5 Squats-> Lunge Walk-> 5 Toes to Bar-> Broad Jump 5 Clapping Push Ups-> Bear Crawl-> 5 Jump Touch-> Spiderman Stretch Skill: Kipping Swing Workout: “Helen” 3 Rounds for time of: Run 400M 21 Kettle Bell Swings 12 Pull Ups Skill: 3x through Row 10
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Teens: 19 January, 2015

Warm Up: Mixed Tabata: Box Jumps, Plank Hold, Shoulder Press, Bandy Good Mornings Skill: Deadlifts Workout: 21-15-9 Deadlift Push Ups Double Unders Skill: Handstand Push Ups
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Teens: 15 January, 2015

Warm Up: In teams of 3: Teen A: Row 250m Teen B: Sit Ups Teen C: Jump Rope Teen A determines the time on the sit ups and jump rope. Rotate through, doing each station once. Skill: Kettle Bell Front Squat Workout: 7 Min AMRAP of: 7 KB Front Squats 8 V-Ups 9 Tuck Jumps Skill: Sled Push
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