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: August 21, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 Lateral hops -> Bear crawl 10yds -> 5 Knees to elbows -> Run 20yds Skill work: Good Mornings WOD: AMRAP in a given amount of time of 10 Deadlifts 5 Broad jumps 5 Sit ups Game!
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Kids: August 17, 2017

Its our last class day of Summer!   To celebrate, lets have a Game Day!    
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Kids: August 16, 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: August 15, 2017

Warm up: 3 Rounds 2o sec Plank 20 sec Monkey hangs 20 sec Box jumps Skill work: Clean up your room: Odd objects are scattered on the floor.  With the class divided in half, teams retrieve objects, relay style. If a good deadlifting position is demonstrated, the team gets 5 points for
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Kids: August 14, 2017

Warm up: Mixed Tabata Skill work: Sumo Deadlift High Pull the Medicine Ball onto a box: Set a jump box to waist high and use the SDHP to lift the ball up onto the box WOD: Partner AMRAP in a given amount of time of 5 SDHP the ball onto a box -> push the ball off the other side ->
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Kids: August 10, 2017

Warm up: 3 Rounds 2 Forward rolls -> 5 Squats -> 10m Skip -> 10 Side-to-Side hops -> 10m Lunge -> 5 Push ups -> 10m Bear Crawl -> 5 Tuck jumps Skill work: Angry Gorilla -> Zip up your jacket WOD: AMRAP in a given amount of time of 5 Sumo Deadlift High Pulls 7 B
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Kids: August 9, 2017

Warm up: Freeze Tag! Skill work: Deadlift to a box: Start at the top position of a deadlift (holding a light kettlebell) in front of a box and/or  plates stacked to a height midway between hip and knee.  Push hips back and move the to set up position for a deadlift with hips resting o
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Kids: August 8, 2017

Warm up: 3 Rounds Climb over 3 boxes (placed a few feet away from each other) -> Backpedal 10 yds -> Frog hop 10 yds -> Zig zag side shuffle around the cones Skill work: Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall.  Practice pushing
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Kids: August 7, 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: He
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