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 14, 2013

Warm up: 3 Rounds 5 Basic dot drills -> 15m Lunge walk -> 5 Sit ups ->15m Double/Single leg Hops with a quarter turn -> 5 Squats Skill work: Follow-through WOD: AMRAP in a given amount of time of 1 Throw to opposite wall (be sure to retrieve the ball and pass it to the nex
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Kids: August 13, 2013

Warm up: Relays Skill work: Underhand toss & catch WOD: Partner AMRAP in a given amount of time Burpee to underhand toss: Partner A throws the ball to Partner B and then immediately performs 1 Burpee.  Partner B catches the ball and sets up to throw the ball back once Partner A is
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Kids: August 12, 2013

Warm up: 3 Rounds 20m High Knee Skipping 20m Backpedal 20m Bear Crawl 20m Crabwalk 20m Broad jump 40m Sprint Skill work: Catching & running to the catch WOD: With a partner, throw a medicine ball (leapfrog style) down the length of the gym.  When you get to the end, perform 10 rep
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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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