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: February 20, 2018

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Lunge walk -> 10 yd Roving plank -> zig zag backpedal 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 m
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Kids: February 19, 2018

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 player at the nex
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Kids: February 15, 2018

Warm up: Mixed Tabata Skill work: Focus on trunk rotation in the single overhand throw WOD: AMRAP in a given amount of time of 15 Jumping jacks 10 DB walking lunges 1 Throw to target (dodgeball) Game!
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Kids: February 14, 2018

Happy Valentines Day! We ❤ Burpees   Partner Warm up: Bring Sally Up v2.0: Every time the song says “Bring Sally down” drop to the floor on your belly.  Every time the song says “Bring Sally up” jump up and clap. Skill work: Max double underhand thr
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Kids: February 13, 2018

Warm up: Alternating Tabata: Lunge steps & T Push ups Skill work: Running throw to target: Athletes run past a designated target and attempt to hit it the ball without stopping or significantly slowing down. WOD: With a partner, complete the 10-9-8-7-6-5-4-3-2-1 reps of the follow
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Kids: February 12, 2018

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: Ca
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Kids: February 8, 2018

Warm up: Farmers and Lumberjacks Skill work: Med ball throw for distance (measured at initial contact) WOD: AMRAP in a given amount of time of 7 Toes to bar Bear crawl 10 yds Log roll 5 yds Game!
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Kids: February 7, 2018

Warm up: Roll the dice Skill work: Lunge to throw: Take a giant lunge step with the opposite leg to initiate the throw.  Try with Double-overhand and Single-overhand. WOD: With a partner, complete the following.  Use low plate stacks, set an appropriate distance apart for each pair of
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Kids: February 6, 2018

Warm up: 3 Rounds 2 Forward rolls -> 1o yd Line hop -> 10 yd Crab walk -> 10 yd Roving plank Skill work: Accuracy Drill:  Start with a target 6-10 feet from the wall and move athletes progressively backwards as long they are able to still successfully hit target. WOD: 10-9-8-
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