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: August 6, 2013

Warm up: 3 Rounds Bear crawl 15m -> Roving Plank 15m -> Crab walk 15m ->5 Kip swings Skill work: Windshield wiper drill WOD: Lunging Darts: Lunge walk to the cone and throw the ball through the designated target.  The throwing line gets progressively further from the target w
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Kids: August 5, 2013

Warm up: 3 Rounds 20 sec Jump rope 20 sec Squats 20 sec T-Push ups Skill work: Slo-Mo Throw (Overhead pass) WOD: Line up across from a partner, 10-20ft apart While one partner Performs 7 Med ball cleans (sub Deadlift if needed), the other performs 7 Sit ups. Using an overhead pass, th
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Kids: August 1, 2013

Warm up: AMRAP in a given amount of time of: 5 Tuck jumps Run 100m Skill work: Baseline measures: Distance and Accuracy for overhand and underhand throw WOD: Partner AMRAP: 10 Bounce pass -> 7 Squats (each) 10 Chest pass -> 5 Push ups (each) 10 Overhead pass -> 3 Hanging/Ring
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In August, the Kids Skill Focus is THROWING & CATCHING

While much of our time during CrossFit Kids classes is spent learning how to move our bodies through time and space, this month we are going to focus on how to use our bodies to move and object (or stop it from moving) with accuracy.  While throwing and catching are not part of the  9
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Kids: July 31, 2013

Warm up: 400m Skill Run Skill work: “Perfect” Deadlift relay WOD: AMRAP in a given amount of time of 9 Squats 7 Sumo Deadlift High Pull (lighter KB) 5 Burpees Game: End of the month – Kids choice!!
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Kids: July 30, 2013

Warm up: “Steve Says” Skill work: Roly polys and Angry Gorillas WOD: Each team of 4 will need 3 evenly spaced cones and 1 kettlebell One team member starts with a kettlebell, the other 3 are each positioned at a cone in Plank position.  The person with the kettlebell perfo
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Kids: July 29, 2013

Warm up: 3 Rounds 2 Forward rolls -> 15m Lunge walk -> 15m Frog hops -> Agility ladder Skill work: Angry Gorilla Parade WOD: AMRAP in a given amount of time of 1 Push up, 1 Deadlift, 50m Sprint 2 Push ups, 2 Deadlifts, 50m Sprint 3 Push ups, 3 Deadlifts, 50m Sprint… and
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Kids: July 25, 2013

Warm up: Alternating Tabata: Jump rope & Squats Skill work: Seated Good Morning WOD: Deadlift Relay: In teams of 3-4 line up behind the cone and complete the following AMRAP Each team member performs 3 Deadlifts before running to the other cone.  Once all team members are at the f
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Kids: July 24, 2013

Warm up: AMRAP in 3-5 min of 5 Pull ups 5 Push ups 5 Squats Skill work: Forward rolls WOD: 5 Broad jumps 10 Deadlifts 1 Forward roll Game!
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