475 Water Ave, Montrose, CO
(970) 209-4222

WOD Kids

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



Kids: March 15, 2018

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Backwards Crab walk -> 10 yd Frog Hop -> 10 yd Roving plank Skill work: Bandy Good mornings:  Use 1cm (or smaller) bands.  Recommended:  Trainers keep the bands and work with athletes one at a time. WOD: AMRAP in a given amount of ti
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Kids: March 14, 2018

Warm up: Bear Crawl Dodgeball Skill work: Med ball “Granny toss” (Think Kettlebell Swing) WOD: With a partner, complete as many rounds as possible of 5 Med ball Deadlifts -> Granny Toss to partner (each) 5 Med ball Front Squats -> Thruster Pass to partner (each) 10 y
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Kids: March 13, 2018

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the player at the nex
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Kids: March 12, 2018

Warm up: Farmers and Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space.   Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones (cut down trees). R
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Kids: March 8, 2018

Warm up: 3 Rounds With a partner, leap frog 10 yds -> 10 yd Line hop -> Bear crawl 10 yds -> Crab walk 10 yds Skill work: Descending Deadlifts:Place a kettlebell on top of stacks of plates in increasing numbers in a line across the floor.  Athletes start at a stack that sets
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Kids: March 7, 2018

Warm up: Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue. Skill work: Hips to the Wall Drill: Start
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Kids: March 6, 2018

Warm up: Freeze Tag! Skill work: Seated Angry Gorillas: Athlete starts seated on a box.  Start by making an “angry gorilla back” and beating chest. Keep body position the same and reach down to pick up a bunch of bananas. Stand up. Optional: Peel and eat banana 😁 W
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Kids: March 5, 2018

Warm up: Steve Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At the call “FREEZE!”, everyone stops and then a location and movement are called out.  The kids go to that location in the room and perform the stated repetit
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Kids: March 1, 2018

Warm up: 3 Rounds 2 Cartwheels -> 10yd Line hop -> 10 yd Crab walk -> 10 yd Lunge walk Skill work: Superman – Hollow WOD: AMRAP in a given amount of time, ascending by 2s Deadlift Box jump Game!
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