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.



CFK Halloween Dress up Day

Hey CrossFit Kids! For tomorrow’s class, feel free to wear your costume as long as you will be able to exercise in it (without destroying it).  We can’t wait to see who shows up to class this Halloween ❤️, CrossFit Kids Agoge
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Kids: October 30, 2017

Warm up: 3 Rounds 20 sec Jump rope 20 sec Push ups 20 sec Lunge walk Skill work: Wall ups WOD: Set up: Place 3-4 rectangular jump boxes next to each other to create a solid wall of boxes.   AMRAP in a given amount of time of 7 Squats Inverted Roving plank: (Hands on floor and toes on
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Kids: October 26, 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 repetit
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Kids: October 25, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 Jumping Jacks -> 10 yd Bear crawl -> zig zag side shuffle Skill work: Inchworm Push ups WOD: AMRAP in a given amount of time of Push up -> 3yds Roving plank -> Jump & Clap X 4 Run 100m Game!
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Kids: October 24, 2017

Warm up: Med Ball Warm up Skill work: Supermarket Scramble: Place a collection of plastic toy foods or pictures of foods at one end of the room and line the kids up on the other. The trainer calls out a macronutrient group (Protein, Carbohydrate, Fat) and on “3-2-1- Go” kids run to th
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Kids: October 23, 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: &#
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Kids: October 19, 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 Skill work: Handstand marching:   Start in a handstand against the wall or with toes on a
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Kids: October 18, 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 player at the
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Kids: October 17, 2017

Warm up: Mixed Tabata Skill work: Press Down the Ground: Practice assisted HSPU by thinking about doing a shoulder press upside down! WOD: With a partner, complete as many rounds as possible of 5 Alternating Box jumps (each) 5 Alternating Push ups (each) 5 Alternating Sit ups (each) G
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