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: May 24, 2018

Warm up: 400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) Recommend this is Trainer led Skill work: Elbows above the PVC: Trainer holds a PVC pipe horizontally in front of the athlete who stands in th
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Kids: May 23, 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: Supermarket Scramble: Place a
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Kids: May 22, 2018

Warm up: Alternating Tabata of: Burpees & Air squats Skill work: Duck walk relay WOD: With a partner, complete as many rounds as possible of Partner A: 4 Med ball cleans -> turn 90◦ between each rep 4 Back-to-back passes: Stand back to back and pass ball.  Alternate directions
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Kids: May 21, 2018

Warm up: 3 Rounds 10 yd Lunge walk 10 yd Roving plank 10 yd Frog hop 10 yd Backwards Crab walk Skill work: Front Rack Relay: Divide the class into teams.  One at a time, team members squeeze the ball between their elbows in a front rack position and travel down to the cone and back. 
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Kids: May 17, 2018

Warm up: Roll the dice Skill work: Dips: Use a dip station or set of rings with a band for assistance if needed. WOD: AMRAP in a given amount of time of 3 Dips 5 Star jumps 7 DB Cleans Game!
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Kids: May 16, 2018

Warm up: Switch sides: Skill work: Kettlebell clean: Start with a single Kettlebell at the hang position.  Dip-Shrug-Drop while you slide hands to the diagonal lower portions of the handle.  Stand. WOD: Partner Tabata, 4-8 times through the following Partner A: Kettlebell Clean (20 se
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Kids: May 15, 2018

Warm up: Relays! Skill work: DB Squat Clean from blocks: Start with weights resting on boxes starting a midthigh and gradually decreasing until at midshin as athlete is able.  Complete a full squat clean from blocks. WOD: AMRAP in a given amount of time of 5 Squat cleans OR Powerclean
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Kids: May 14, 2018

Warm up: 3 Rounds 2 Forward rolls -> 10yd Line hop -> 10yd Roving plank -> 10yd Backwards Lunge walk Skill work: Dip Shrug Headers – Athlete stands while the trainer holds a foam dodgeball a few inches above his or her head.  On the command “Go!”, the athlet
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Kids: May 10, 2018

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide the 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
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