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: November 13, 2017

Warm up: 3-5 Rounds of “Row”ling: Row 50m attempting to get the rower to stop at exactly “50m”.  For every meter over or under, do one jumping jack.   Skill work: Front Squat to a box – make sure elbows are nice and high before you stand up WOD: AMRAP in
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Kids: November 9, 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: Fr
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Kids: November 8, 2017

Warm up: Mixed Tabata:  Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style. 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). Have athlete squat, keep
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Kids: November 7, 2017

Warm up: 3 Rounds 3 Cartwheels -> 10 yd Line hop -> 10 yd Lunge walk -> Zig zag Bear crawl Skill work: Reverse Limbo: Front Squat with elbows over the PVC.  For each round, raise the PVC a little higher to encourage chest and elbows up. WOD: 15-10-5 Reps of Squats Jumping Jac
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Kids: November 6, 2017

Warm up: 400m Skill run Skill work: Heel balance Drill: Standing with toes hanging off a plate, perform a squat.  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 foot. WOD: AMRAP in a given amount of
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Kids: November 2, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10yd Bear crawl -> 10 yd Crab walk -> 10 yd Broad jump Skill work: Musical Squats: Athletes start out standing in a circle in a squat stance with pinky toe side of shoes touching. While music plays, athletes squat in pairs with “neighbor k
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Kids: November 1, 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 player at the nex
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In November, 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: October 31, 2017

Happy Halloween!  You may wear your costume to class today as long as you can exercise in it and it won’t get ruined in the process 🙂  Be safe and have fun tonight! Warm up: Zombie Tag (https://www.playworks.org/resource/active-halloween-games-to-play/) Skill work: “Perfec
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