Archive for: January 2010

Announcement

BIG CLIMB 2010

Filed under: Agoge, Events - 31 Jan 2010
March 21, 2010
12:00 am

WE STILL WANT TEAM MEMBERS!!

Do you want to participate in the BIG CLIMB this year.  Join the  ”AGOGE CROSSFIT” team.  Go to the web site below and register under our team name.  You can sign up to run or walk, it’s up to you. This years event will sell out, so when you sign up early we will be able to get one start time for the whole team. Let’s start training!!  Start time will be announced soon.

Sunday, March 21 at the Columbia Center
www.bigclimb.org

January 31, 2010

Saturday 9am

Filed under: Agoge - 31 Jan 2010

Row 250m
KBS
Pull-ups
Power Clean w/BB
Jumping Squats w/BB
Box jumps
Mountain Climbers
DB Thrusters
KTE’s
2 rounds: rower dictates how long each exercise will last. Rotate after each row to next exercise until everyone has completed all 9. Rest 1-2min then repeat.

Jana (6.5 mo. pregnant) motivated us all to do 2 rounds instead of 1 and then encouraged us all to run 1 mile post-wod. No one dared to say they were too tired :)  Great workout with a great group!  Thanks Jana!

January 29, 2010

Max challenge WOD

Filed under: Agoge - 29 Jan 2010

For max time:
Squat Hold
Plank Hold
Static Hold
For max speed:
Run 400m x2 (take the best time)
For max height:
Box jump
For max weight:
Deadlift

Thursday am WOD

Filed under: Agoge - 29 Jan 2010

Skin the Cat:  3x
Then:
Run 400m
Jumping pull-ups x2 min
Run 400m
Tabata sit-ups
Run 400m
SDHP x2 min
Then:
Deadlift 5-3-3-1-1

 

p1010750.jpg

Phil sets a new DL PR of 160kg

Filed under: Agoge - 29 Jan 2010
Phil sets a new PR in the DL with 160kg

Phil sets a new PR in the DL with 160kg

Lisa showing good technique with the KB

Filed under: Agoge - 29 Jan 2010

January 27, 2010

Wednesday am WOD

Filed under: Agoge - 27 Jan 2010

p1010736.jpgp1010733.jpg

We wanted to welcome Krissi (top middle) and Lori (bottom middle) to our gym and congratulate them both for making it through this mornings workout. As a team, they managed to do 10 rounds in 20′.  Great job!!

Row 200m
Thrusters 5x
KBS 10x
Partner-up for AMRAP in 20 minutes

January 26, 2010

Steve PR deadlift 205kg (451 lbs)

Filed under: Agoge - 26 Jan 2010

Tuesday morning WOD

Filed under: Agoge - 26 Jan 2010

Tuesday morning WOD on PhotoPeach

Burpee/Pull-up  5x
DB Squat Cleans 10x
AMRAP in 20 minutes

January 25, 2010

Paul and Duane

Filed under: Agoge - 25 Jan 2010
Paul & Duane: 5 rounds of 500m row and 15 DL

Paul & Duane: 5 rounds of 500m row and 15 DL

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