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: September 4, 2013

Warm up: 3 Rounds 20 sec Jump rope 20 sec T-push ups 20 sec Handstand kick ups Skill work: Bench drill WOD: AMRAP in a given amount of time of 7 Squats 7 Kettlebell swings 7 Tuck jumps Game!
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Kids: September 3, 2013

Warm up: 3 Rounds 2 Cartwheels -> 15m Bear crawl -> 10 Lateral hops -> 15m Grapevine (left) -> 15m Grapevine (right) Skill work:  Squat basics WOD: AMRAP in a given amount of time 9 Squats 7 Push Press 5 Knees to elbows Game!
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In September, the Kids Skill Focus is the SQUAT

In CrossFit we love to talk about functional, foundational movements because they are such an integral part of the way we move our bodies throughout our daily existence.  As adults, we frequently have to exert considerable effort into learning how to squat correctly.  Meanwhile, very
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Kids: August 29, 2013

Warm up: 3 Rounds 20 sec Squats 20 sec Single leg stance 20 sec Burpees Skill work: Repeat Baseline Measures WOD: AMRAP in a given amount of time of: 200m Run 1 Successful Shot on Target 12 Deadlift Game: End of the month – Kids choice!
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Kids: August 28, 2013

Warm up: 3 Rounds of 2 Forward rolls -> 15m Line hop -> 10m Barrel rolls -> 15m Lunge walk Skill work: Consistency: Stand 5-10ft away from a wall and throw a small dodgeball at it.  Have a partner mark the wall where the ball hits.  Now try to hit the same spot for five conse
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Kids: August 27, 2013

Warm up: 400m Skill Run Skill work: Over-Under Hoop Hop WOD: As a team, complete 3 Rounds of the following rotation.  All members of the team must be finished their station before they can rotate to the next exercise. Station 1: 150m Row Station 2: 10 Wall ball Station 3: 10 Handstand
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Kids: August 26, 2013

Don’t Forget!  Kids Class is switched back to 4pm for the school year! Warm up: Mixed Tabata Skill work: Accelerating Slo-Mo Throws WOD: AMRAP in a given amount of time of 10 Squats Side shuffle -> Catch -> Throw -> Side shuffle 5 Pull ups Roving plank -> Catch (roll
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Kids: Week of August 19-23

Its time to go  Back to School! Take a week off to get used to your new schedule and then we will start classes back up next week. Kids class time goes back to 4pm on Monday, August 26th.
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Kids: August 15, 2013

Warm up: Whistle drill: Bear crawl & Crab walk Skill work: Supermarket Scramble WOD: 7 Hang Power Cleans 5 Wall Ball (Dodgeball to target vs Med ball over line) 3 Toes to bar Game!
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