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.



Thanksgiving Week 2017

Please note our class schedule for Thanksgiving Week.
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Kids: November 16, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Roving plank -> zig zag side shuffle -> 3 Box jump-up-and-overs Skill work: Rope climbs WOD: Rock around the clock:  Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps
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Kids: November 15, 2017

Warm up: 3 Rounds 20 sec Squats 20 sec Knees to elbows 20 sec Burpees Skill work: Knees out: Athletes stand with outside edge of toes of one foot in contact with an upright post and the other to a PVC pipe. Push knees out toward posts throughout the squatting motion. WOD: With a partn
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Kids: November 14, 2017

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 repetiti
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Kids: November 13, 2017

Warm up: 3-5 Rounds of “Row”ling: Row 50m attempting to get the rower to stop at exactly “50m”.  For every meter over or under, do one jumping jack.   Skill work: Front Squat to a box – make sure elbows are nice and high before you stand up WOD: AMRAP in
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Kids: November 9, 2017

Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of. Skill work: Fr
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Kids: November 8, 2017

Warm up: Mixed Tabata:  Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style. Skill work: Knees behind the PVC:  Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes). Have athlete squat, keep
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Kids: November 7, 2017

Warm up: 3 Rounds 3 Cartwheels -> 10 yd Line hop -> 10 yd Lunge walk -> Zig zag Bear crawl Skill work: Reverse Limbo: Front Squat with elbows over the PVC.  For each round, raise the PVC a little higher to encourage chest and elbows up. WOD: 15-10-5 Reps of Squats Jumping Jac
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Kids: November 6, 2017

Warm up: 400m Skill run Skill work: Heel balance Drill: Standing with toes hanging off a plate, perform a squat.  Try to keep toes off the ground!  Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot. WOD: AMRAP in a given amount of
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