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: December 13, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 yds Forward/backward line hop -> 10 yds Roving plank -> 10 yds Frog hops Skill work: Bar Games! WOD: 10-9-8-7-6-5-4-3-2-1 Reps of Knees to elbows/knee ups Box jumps Game!
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Kids: December 12, 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 player at the nex
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Kids: December 11, 2017

Warm up: 3 Rounds 20 sec Squats 20 sec Plank up-downs 20 sec Lateral hops Skill work: Bar rows: Set an adjustable pull up bar at approximately waist height for the athlete.  Hang from the bar in a plank position (modify by bending knees if needed).  Keeping hips straight and working h
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Kids: December 7, 2017

Warm up: “Rowling” t0 50m – partner up and take turns!  Do a Burpee for each meter under or over (max 7). Skill work: Slo Mo Top-to-Top Pull ups: Set the bar height for “knees on the floor” pull ups. Athletes position themselves at the top of the pull up with chin ov
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Kids: December 6, 2017

Warm up: Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style. Skill work: Seated Sled Pulls WOD: AMRAP  in a given amount of time of Sled pulls x 10yds (standing) 20 Jumping jacks 2 Forward rolls Game!
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Kids: December 5, 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 repetit
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Kids: December 4, 2017

Warm up: 2 Rounds of 1 min Rope jumps 30 sec Sit ups 30 sec Plank hold Skill work: Partner up with one athlete (A) at the pull up bar set at eye level and one on the other side of the workout space (B).   Partner A jumps up into a “chin over the bar position” and looks acr
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In December, the Kids Skill Focus is the PULL UP

Being able to pull your body up to (and potentially over) something is a key element to not only fitness but survival, especially if you like to get outside and play a bit.  This month in our Kids & Pre-K classes, we will be focusing on building the fundamental body awareness, sho
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Kids: November 30, 2017

Warm up: 3 Rounds of 2 Cartwheels -> 5 Dot drills -> 10 yd Lunge walk -> 5 Push ups Skill work: “Perfect” Squat Relay: Divide the group up into 2-3 teams and place two cones approximately 10m apart for each team.  One at a time, athletes run from one cone to the o
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