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: October 4, 2017

Warm up: Dragon tails: Players each wear a flag at the waist.  The object is to keep your “tail” while running around the designated space.  Players may not hold on to their own tails and when pulling another player’s tail, it should be handed to that person versus t
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Kids: October 3, 2017

Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of. Skill work: Bo
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Kids: October 2, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Line hop -> 5 Burpees -> zig zag shuffle between the cones Skill work: Plank games WOD: With a partner, complete AMRAP in a given amount of time of (High five Right -> High five Left -> Push up) X 5 10 Deadlifts (each) Game!
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In October, the Kids Skill Focus is the PUSH UP

So much of what we do in CrossFit, or any movement task for that matter, requires good stabilization of the middle of our bodies so that we can move efficiently with the arms and legs.  Working on “plank” and subsequently, the push up, is a very effective way to develop bo
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Kids: September 28, 2017

Warm up: Simon Says Skill work: Tumbling Relay: Listen carefully to hear which tumbling move you will perform at the cone before returning to your team! WOD: Taking turns with a partner, perform as many rounds as possible in a given amount of time of 5 Kettlebell swings 5 Handstand ki
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Kids: September 27, 2017

Warm up: 3 Rounds 10 yd Bear crawl -> 10 yd Roving plank -> 5 Dot drills -> 10yd Frog hops Skill work: Food Family Feud WOD: Rock around the clock:  Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps of the esta
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Kids: September 26, 2017

Warm up: Steve Says: Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At the call “FREEZE!”, everyone stops and then a location and movement are called out.  The kids go to that location in the room and perform the stated repetit
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Kids: September 25, 2017

Warm up: Alternating Tabata: Box jumps & Donkey Kicks Skill work: Tripod -> Headstand WOD: AMRAP in a given amount of time of 8 Lunge steps -> 1 Cartwheel 6 Lunge steps -> 1 Cartwheel 4 Lunge steps -> 1 Cartwheel 2 Lunge steps -> 1 Cartwheel Run 100m Game!
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Kids: September 21, 2017

Warm up: Freeze Tag! Skill work: Straddle stands: Kick up to a handstand on the wall (with assistance if needed) and then slowly let your feet slide out to the sides.  Bring feet back down to one side to finish a cartwheel WOD: AMRAP in a given amount of time of 3 Cartwheels 6 Box jum
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