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 23, 2017

Warm up: Mixed Tabata Skill work: Trunk rotation: While standing, keep your legs in one place and twist your shoulders and arms.  Now try laying down and move your legs from side to side and keep your shoulders still.  When you throw (especially when you throw hard), you do both.  Pra
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Kids: May 22, 2017

Warm up: 3 Rounds Log roll 10 ft -> Line hop 15 yds -> Roving plank 10 yds -> 5 Jumping squats Skill work: Hot Potato:  Each time the potato makes it around the circle, everyone takes one step back.  Every time the buzzer goes, do 3 reps of a given movement (plus 1 extra rep 
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Kids: May 18, 2017

Warm up: 4 Station Relay Skill work: Throw for distance: Where does your throwing power come from? WOD: AMRAP in a given amount of time of 7 Handstand kick ups/donkey kicks 7 Front Squats 15 yd Med ball throw (as many throws as it takes to get there) Game!
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Kids: May 17, 2017

Warm up: Switch sides Skill work: Supermarket Scramble WOD: Every Minute on the minute, complete the following 3 Sit ups 3 Box jumps With the remaining time, pass a dodgeball around the class.  Do your best to allow everyone to get at least one turn to catch and throw each minute.  Th
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Kids: May 16, 2017

Warm up: 400m Skill run Skill work: Follow through Drill: Hang hoola hoops from the pull up rig as targets.  Keep eyes focused on the hoop throughout the throw and then follow through by pointing at the target with the throwing hand. WOD: AMRAP in a given amount of time of 7 Squats Re
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Summer Schedule for Youth Programs

This year we will not be switching to a Summer Schedule for our youth classes.  All classes will remain in the afternoon per the Youth CrossFit Class Schedule.
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Kids: May 15, 2017

Warm up: 3 Rounds 20 sec Jump rope 20 sec Push ups 20 sec Squats Skill work: Max vertical throw WOD: AMRAP in a given amount of time of 6 Med ball toss over the rope 6 Toes to bar Run 100m Game!
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Kids: May 11, 2017

Warm up: 3 Rounds 2 Forward rolls – > 5 Basic dot drills  -> Zig zag through the cones -> 5 Push ups Skill work: Quick pass (chest pass) WOD: With a partner, complete as many rounds as possible of Side shuffle 15 yds: Facing each other, complete at least 4 dodgeball pas
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Kids: May 10, 2017

Warm up: Mixed Tabata Skill work: CrossFit Darts WOD: 10-9-8-7-6-5-4-3-2-1 Reps of Jumping Jacks Squat Thrusts 1 Throw to target between rounds Game!
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