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: April 4, 2018

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: Al
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Kids: April 3, 2018

Warm up: 3 Rounds 2 Forward rolls -> 10yd Line hop -> 10 Kip swings -> 10 yd Crab walk Skill work: Sled/Jump Box Push: Recommend using a light sled or jump box on turf.  Try with arms straight and arms bent.  WOD: In teams of 3, complete as many rounds as possible of 1 Sled p
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Kids: April 2, 2018

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 player at the nex
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In April, 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: March 29, 2018

Warm up: Mixed Tabata (2 rounds each) of: Push ups Lunge steps Toes to bar Box jumps Skill work: “Perfect” Deadlift Relay: Divide the group up into 2-3 teams and place two cones approximately 10m apart for each team.  One at a time, athletes run from one cone to the other
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Kids: March 28, 2018

Warm up: 3 Rounds Log roll 5-7 yds -> Agility Ladder -> 4 Monkey hangs -> Zig Zag Bear crawl Skill work: Good mornings (seated and standing) WOD: AMRAP in a given amount of time of Run 100m 10 Kettlebell swings 5 Pull ups Game!
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Kids: March 27, 2018

Warm up: Musical Med Ball Skill work: Heel Balance Drill: Standing with ankles outside a light KB and toes hanging off a plate, perform a deadlift.  Try to keep toes off the ground!  Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foo
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Kids: March 26, 2018

Warm up: 3 Rounds 20 sec Jump rope 20 sec Alternating T-Plank 20 sec Lunge walk Skill work: Clean up your room:  Spread random items around the floor, making sure to keep all items relatively light.  One at a time, team members select an item to deadlift up off the floor and return to
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Kids: March 22, 2018

Warm up: Whistle Drill: Every time the whistle blows (or trainer calls “switch”), switch to the other movement in the pairing. Crab Walk & Bear Crawl Squat thrusts & Tuck Jumps Push ups & Sit ups Skill work: Single Leg Reach: Athletes start out standing on one
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