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.



This is our last week of AM Kids/Pre-K classes

We will take next week off as we all adjust to being back to school and then resume our afternoon schedule (Kids M-Th at 4pm, Pre-K Tues & Thurs at 4:45) starting Monday, August 26.  Thanks for another great Summer!!!
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Kids: August 8, 2013

Warm up: 3 Rounds 2 Forward rolls -> 15m Backpedal -> 15m Grapevine (right) -> 15m Grapevine (left) -> 15m Broad jump -> 1 Vertical jump to target Skill work: Long Reach High Fives WOD: AMRAP in a given amount of time of 7 Thrusters 7 Knees to elbows 1 Overhand throw to
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Kids: August 7, 2013

Warm up: Mixed Tabata Skill work: Sit ups over the “mushroom” Sit up and throw (chest pass) WOD: With a partner, work for 30 sec at each of the following stations: Sit up to Med Ball Chest pass Lateral hops Handstand kick-ups Deadlifts Complete 3 Rounds, rest for 1 minute
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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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