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: June 19, 2017

Warm up: Simon Says Skill work: Banded pull ups:  One at a time, athletes attempt sets of 3 band assisted pull ups from an adjustable pull up bar. WOD: 10 Handstand kick ups -> 5 Pull ups 9 Handstand kick ups -> 5 Pull ups 8 Handstand kick ups -> 4 Pull ups 7 Handstand kick u
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Kids: June 14, 2017

Warm up: 3 Rounds 2 forward rolls -> 10 Jumping jacks -> 10 yd Bear crawl -> 10 yd Crab walk -> 20 yd High Knee skipping Skill work: Slow negative: Jump up to the top position and hold for 3 seconds, then lower slowly to the bottom position WOD: AMRAP in a given amount of
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Kids: June 13, 2017

Warm up: Switch sides! Skill work: Tarzan Swings on the bar WOD: In teams of 3, complete 3 Rounds of 30 sec of the following Thrusters Roving plank around the plate Bar hangs (whatever skill you want to do while you are there as long as you are hanging from the bar) Rest 30-60 sec bet
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Kids: June 12, 2017

Warm up: Log rolling burpees: Traveling 10 yds across the mat, every time your chest hits the ground complete one log roll before jumping back up.   Skill work: Static superman and hollow: Starting with toes on the ground WOD: AMRAP in a given amount of time of 5 Kipping pull ups 10 B
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Kids: June 8, 2017

Warm up: AMRAP in 3-5 min of 15 yds Log Rolling Burpees (complete 1 log roll every time you hit the deck) 10 yd Bear crawl Skill work: Static Superman – Hollow (toe assisted) WOD: 10-8-6-4-2 Box Jumps and 5-4-3-2-1 Pull ups 30 yd Side shuffle (15 yds each way) Game!
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Kids: June 7, 2017

Warm up: Mixed Tabata Skill work: Seated Sled Pulls WOD: In teams of 3-4, complete as many rounds as possible of the following.  The sled pull is the time keeper on this workout.  When the person pulling the sled is finished, all group members rotate to the next station. 3x Seated sle
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Kids: June 6, 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 repet
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Kids: June 5, 2017

Warm up: 3 Rounds 2 Forward rolls -> 5 Basic dot drills -> 5 Squats -> Zig-Zag skipping between the cones Skill work: Bar Games! WOD: AMRAP in a given amount of time of 6 Monkey hangs 6 Thrusters 12 Lunge steps Game!
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Kids: June 1, 2017

Warm up: Alternating Tabata: Squat thrusts & Sit ups Skipping & Backpedal Skill work: Pull up: From the toes Focus on strict pull ups using legs only as much as is needed to get the chin over the bar. WOD: AMRAP in a given amount of time of 3 Pull ups 6 Push ups 9 Squats Game!
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