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: January 2, 2018

Warm up: 3 Rounds 1 Hanstand roll out -> 5 Dot drills -> 10 yd Lunge walk -> 5 Burpees Skill work: Shoulder Press Heel Balance drill: Standing with toes hanging off a plate, perform a shoulder press.  Try to keep toes off the ground!  Increase the challenge by moving more of
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In January, the Kids Skill Focus is on the PRESSES

The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead.  Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilization as the
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Kids: December 28, 2017

Warm up: End of year: Kids choice! Skill work: “Perfect” movement Relay: Lets review all the movements we have practiced this year.  Listen carefully when you get to the cone for which movement the trainer would like you to demonstrate. WOD/Games:  End of the year: Game Da
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Kids: December 27, 2017

Warm up: 3 Rounds 2 Forward rolls -> Frog hop 10 yds -> 10 Kip swings -> Bear crawl 10 yds Skill work: “Perfect” Pull up Relay: Divide the group up into 2-3 teams and place two cones approximately 10m away from the pull up rig for each team.  One at a time, athlet
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Kids: December 21, 2017

Warm up: Freeze Tag Skill work: Ring Rows WOD: AMRAP in a given amount of time of 8 Ring Rows 8 Sit ups 8 Front Squats Game!
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Kids: December 20, 2017

Warm up: Alternating Tabata:  Jump rope & Push ups Skill work: Rope climbs WOD: AMRAP in a given amount of time of 10 Deadlifts 5 Pull ups Game!
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Kids: December 19, 2017

Warm up: “Whistle” Drill Bear Crawl & Crab Walk Sit Up & Squat Thrust Skill work: Tarzan Swings:  Hand-over-hand, traverse the bar.  Scale with side shuffle. WOD: AMRAP in a given amount of time of Tarzan swing 6-9ft Side Shuffle Shuttle Run 5yds -> 10yds ->
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Kids: December 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: St
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Kids: December 14, 2017

Warm up: 2 min of “Thunder”: Do Jumping Jacks during the first minute and Mountain Climbers during the second minute.  Everytime the lead vocal says “thunder”, do one squat. Skill work: Supermarket Scramble: Place a collection of plastic toy foods or pictures o
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