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 3, 2017

Warm up: 3 Rounds 3 Cartwheels -> 10 yd Line hop -> 5 Push ups -> 5 Squats Skill work: Reach for the sky – using a PVC as a target, cue maximum overhead reach WOD: AMRAP in a given amount of time, increasing by 2s Lunge Steps Backwards broad jumps Shoulder press Game!
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In July, 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: June 29, 2017

Warm up: Farmers & Lumberjacks Skill work: Flexed arm hang:  If an athlete is not able to jump or kip up to the top position of the pull up, set the bar low enough for them to reach and instruct them to bend knees to keep feet off the ground once above the bar.  Work to hold free
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Kids: June 28, 2017

Warm up: 3 Rounds 5 Basic Dot drills -> 4 Monkey hangs -> 3 Push ups -> 2 Tuck jumps -> 1 Log Roll down the mat(~5 yds) Skill work: Ring Rows WOD: AMRAP in a given amount of time of 5 Ring rows 10yd Frog hop 10 Mountain climbers Game!
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Kids: June 27, 2017

Warm up: Alternating Tabata: Push ups & Squats Jump rope & Crab walk Skill work: Jump to Bar Support:  A scaled Jumping Muscle up beginning with feet flat on the floor and “hanging” under the bar.  Jump and pull simultaneously until torso is over the bar and body i
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Kids: June 26, 2017

Warm up: Side shuffle – Drop Start out performing side shuffle.  Every time a movement is called, freeze and perform the stated reps of the movement before returning to side shuffle.  Try skipping, grapevines, crazy run, etc. Skill work: Kip swings (off the ground) WOD: 10-9-8-7
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Kids: June 22, 2017

Warm up: Mixed Tabata Skill work: Bar Games! WOD: In teams of 3,complete the following in rotation 10 Deadlifts (pacer) As many Pull ups as you can As many Rope jumps as you can When the person deadlifting finishes all 10 reps, rotate stations Game!
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Kids: June 21, 2017

Warm up: 3 Rounds: 2 Forward rolls -> 10 Backwards Lunge -> 5 Burpees -> 10 yd Bear crawl -> 10 yd Roving plank Skill work: Supermarket Scramble WOD: AMRAP in a given amount of time of 5 Toes to bar 10 Squats 15 Jumping Jacks Game!
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Kids: June 20, 2017

Warm up: Relays Skill work: Rope climb skills: Up/Downs Max rope grips (how long can you hang on???) WOD: O-Course! 5 Squats -> Run between cones 5 Push ups -> Climb over the boxes 5 Sit ups -> 1 Rope Swing Game!
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