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: September 20, 2017

Warm up: Alternating Tabata: Burpees & Lunge steps Skill work: Learning the Roundoff WOD: AMRAP in a given amount of time of 5 Push ups 10 Squats 1 Roundoff Game!
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Kids: September 19, 2017

Warm up: 3 Rounds 20 sec Squats 20 sec Plank games 20 sec Jumping jacks Skill work: Basket holds: With or without False Grip, hang from the rings with your body pulled up into a tuck position.  How long can you hold it? WOD: 10-9-8-7-6-5-4-3-2-1 Reps of  Kettlebell swings Kip swings A
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Kids: September 18, 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: Ha
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Kids: September 14, 2017

Warm up: Mixed Tabata Skill work: Triangle Pose: Lets work on getting our legs in line for cartwheels WOD: AMRAP in a given amount of time of 10 Squats 3 Cartwheels 10-20 Rope jumps Game!
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Kids: September 13, 2017

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 & Box Jumps Push ups & Sit ups Skill work: Skin the cats: Work on holding a tuck pos
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Kids: September 12, 2017

Warm up: Switch: One player stands at each of 4 cones in a square and 1 in the center. The rest of the group lines up behind a cone outside the square. The person in the middle yells “switch” and all players must move to a new cone. The object is to not get stuck at the middle cone. T
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Kids: September 11, 2017

Warm up: Four 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
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Kids: September 7, 2017

Warm up:    3 Rounds 3 Box climb overs -> 10yd Line hop -> 10yd Backward lunge walk -> 5 Sit ups Skill work: Stink bug (on box) Roll out: Start in “Stinkbug” position with knees or toes on the box. When cued by Trainer, tuck your chin and roll out. WOD:  AMRAP in a given amou
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Kids: September 6, 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 repe
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