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: March 21, 2018

Warm up: 3 Rounds 3 Cartwheels -> 10 Lateral hops -> 3 Strict pull ups from knees (even if you can do them off the ground) -> Zig Zag Bear crawl around the cones Skill work: Food Family Feud: Divide the class into groups of 4-6 athletes. One athlete at a time (alternating bet
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Kids: March 20, 2018

Warm up: Animal Relays Skill work: Knees behind the PVC: Set a PVC pipe in J-hooks several inches off the ground (at or below knee height of athletes) and place a Kettlbell underneath the PVC) Have athlete practice deadlift set up keeping knees behind PVC and heels firmly planted on t
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Kids: March 19, 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: Ke
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Kids: March 15, 2018

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Backwards Crab walk -> 10 yd Frog Hop -> 10 yd Roving plank Skill work: Bandy Good mornings:  Use 1cm (or smaller) bands.  Recommended:  Trainers keep the bands and work with athletes one at a time. WOD: AMRAP in a given amount of ti
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Kids: March 14, 2018

Warm up: Bear Crawl Dodgeball Skill work: Med ball “Granny toss” (Think Kettlebell Swing) WOD: With a partner, complete as many rounds as possible of 5 Med ball Deadlifts -> Granny Toss to partner (each) 5 Med ball Front Squats -> Thruster Pass to partner (each) 10 y
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Kids: March 13, 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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Kids: March 12, 2018

Warm up: Farmers and Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space.   Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones (cut down trees). R
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Kids: March 8, 2018

Warm up: 3 Rounds With a partner, leap frog 10 yds -> 10 yd Line hop -> Bear crawl 10 yds -> Crab walk 10 yds 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
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Kids: March 7, 2018

Warm up: Move around the cones and FREEZE: Set up cones in a circle. Athletes run move around the circle in whatever fashion the trainer calls out. When “Freeze!” is called, athletes try to stop as quickly as possible and freeze like a statue. Skill work: Hips to the Wall Drill: Start
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