Saturday, 22 September, 2012


Saturday, 22 September, 2012

In 2008, CrossFit Agoge was proud to sponsor Keith as one of the original Steve’s Club athletes. We bumped into Steve at the CrossFit Games this past July and he proudly informed us that Keith is now in college. For Keith and all the other young people like him facing daily challenges we cannot imagine, we thank you for your time and your donations today.

Workout of the Day

“Beat the Streets 2012”
In teams of 2, complete as many rounds as possible in 10 minutes of:

40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min.

Kiddos- check out the Agoge Crossfit Kids version

-Teams of 2, can be M/M, M/F, F/F, Teen/Teen, Kid/Kid.
-To be eligible for National Prizes, the WOD must be done as prescribed.
-Rx’d weight for Teen boys = Women’s weights, Teen girls = 60% of Teen boys (get as close as possible, ok if it’s not exact).
-All reps of one exercise must be done before moving to the next exercise.
-One person is allowed to do all the reps of a given exercise, if so desired.