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: October 16, 2017

Warm up: 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Push ups -> 5 Box jump overs Skill work: Wheelbarrow walk obstacle course WOD: AMRAP in a given amount of time of 4 Line-hopping Burpees 8 Kettlebell swings Game!
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Kids: October 12, 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: October 11, 2017

Warm up: 3 Rounds of 20 sec Shuttle runs 20 sec Squats 20 sec Burpees Skill work: Weighted push ups: Starting with 2.5 lbs, place a plate on the center of the back and complete a push up.  Each round go up in weight for those athletes who demonstrate control of midline and ability to
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Kids: October 10, 2017

Warm up: Crab soccer Skill work: Mobile plank: Athlete gets in the plank position with their hands shoulder width apart on a light barbell resting one the floor.  Trainers lift the barbell up and move it to different elevations while the athlete maintains the plank position throughout
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Kids: October 9, 2017

Warm up: 3 Rounds 10 yd zig zag run -> Side shuffle (right) -> Side shuffle (left) -> Bear crawl -> Broad jump Skill work: Shoulder tapping push ups:  Start in the plank position.  Tap your right shoulder with your left hand and then your left shoulder with your right hand
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Kids: October 5, 2017

Warm up: Mixed Tabata Skill work: Stink bug push ups WOD: “Stinky Diane”: 7-6-5-4-3-2-1 Reps of Stinkbug Push ups Deadlifts Game!
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Kids: October 4, 2017

Warm up: Dragon tails: Players each wear a flag at the waist.  The object is to keep your “tail” while running around the designated space.  Players may not hold on to their own tails and when pulling another player’s tail, it should be handed to that person versus t
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Kids: October 3, 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: Bo
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Kids: October 2, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Line hop -> 5 Burpees -> zig zag shuffle between the cones Skill work: Plank games WOD: With a partner, complete AMRAP in a given amount of time of (High five Right -> High five Left -> Push up) X 5 10 Deadlifts (each) Game!
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