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: July 19, 2017

Warm up: Mixed Tabata Skill work: Wheelbarrow walks/races WOD: AMRAP in a given amount of time of 10-20 Rope jumps Roving plank across the boxes: With hands on the ground and toes on one end of a row of boxes pushed together, roving plank to the other end working to hold the body stra
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Kids: July 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: 4
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Kids: July 17, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10yd Single leg line hop -> 5 Kip swings -> 10yd Lunge walk Skill work: Stinkbug around the box: Start with your hands on the floor, toes on the box, and hips high (ideally directly over hands).  Walk your hands around the box in a circle
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Kids: July 13, 2017

Warm up: Skip to my Lou – When the music plays, skip.  When it stops, freeze, and wait to hear what movement you will do! Skill work: Partner plate pass: Seated back-to-back with no more than a couple inches between. One light plate (5-10 lbs) per pair.  One partner Presses the
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Kids: July 12, 2017

Warm up: AMRAP of: Supermans (5-10 Sec) Bear crawl 10 yds 5 Squats Skill work: Stink bug push ups (Knees on box/bench) WOD: AMRAP in a given amount of time of 5 Stinkbug push ups 5 Deadlifts Game!
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Kids: July 11, 2017

Warm up: 400m Skill Run Skill work: Wall Drill: Push press WOD: AMRAP in a given amount of time of 9 Push press 7 Tuck jumps 5 Ring rows Game!
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Kids: July 10, 2017

Warm up: 3 Rounds 10yds Bear crawl -> 10 yds Lunge walk -> 10 yds Roving plank -> 10 yds Broad jumps Skill work: Headers: Athlete stands while the trainer holds a foam dodgeball a few inches above his or her head.  On the command “Go!”, the athlete performs the di
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Kids: July 6, 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 5, 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 repeti
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