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 2, 2017

Warm up: Mixed Tabata Skill work: Superman – Hollow WOD: AMRAP in a given amount of time of 5 Deadlifts 1 Forward roll 5 Toes to bar Game!
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Kids: August 1, 2017

Warm up: 3 Rounds 2 Cartwheels -> 5 Dot drills -> 10 yd Lunge walk -> Backpedal zig zag around the cones Skill work: Descending Deadlifts: Place a kettlebell on top of stacks of plates in increasing numbers in a line across the floor.  Athletes start at a stack that sets the
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In August, the Kids Skill Focus is on the DEADLIFT

The Deadlift is one of CrossFit’s foundational movements and quite frankly one of life’s most functional movements.  It’s a fancy name for “picking things up” (and heres the important part) correctly.  This month, the Kids class and Pre-K class at Agoge w
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Kids: July 31, 2017

Warm up: Designate four targets (outside recommended).  Everyone starts out running around the cones with a water balloon in hand.  On the trainer’s call everyone runs to the designated target and throws their water balloon in the designated fashion (overhand, underhand, over th
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Kids: July 27, 2017

Warm up: 3 Rounds 20 sec Squat 20 sec Rope jumps 20 sec Donkey kicks Skill work: Barrel rolls:  Start in the plank position and work hard to hold the body straight as you raise one arm up and over to end in a reverse plank.  Follow with the other arm to return to plank. WOD: AMRAP in
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Kids: July 26, 2017

Warm up: Elbow Tag! Skill work: Reach: Using a PVC or pull up bar for a target, athlete positions underneath and does a Shoulder press/Push press attempting to touch the bar overhead while keeping the heels glued to the floor. WOD:  CrossFit Baseball:  Complete the following moments a
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Kids: July 25, 2017

Warm up: 3 Rounds 3 Cartwheels -> 5 Dot drills -> 10 yd Lunge walk -> zig zag Side Shuffle Skill work: Heel balance Drill: Press & Push press WOD: AMRAP in a given amount of time of 8 DB Box step ups 6 Shoulder press (on top of the box) 4 Renegade rows Game!
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Kids: July 24, 2017

Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the the player at the
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Kids: July 20, 2017

Warm up: Tunnel Tag: Start with one person as “It”. If you get tagged, stand with feet in sumo stance and one hand in the air.  Classmates can free you by crawling through the tunnel of your legs. Skill work: Superman -> Hollow -> Middle On the floor (Middle = Plank) On your han
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