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 29, 2013

Warm up: 3 Rounds 20 sec Squats 20 sec Single leg stance 20 sec Burpees Skill work: Repeat Baseline Measures WOD: AMRAP in a given amount of time of: 200m Run 1 Successful Shot on Target 12 Deadlift Game: End of the month – Kids choice!
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Kids: August 28, 2013

Warm up: 3 Rounds of 2 Forward rolls -> 15m Line hop -> 10m Barrel rolls -> 15m Lunge walk Skill work: Consistency: Stand 5-10ft away from a wall and throw a small dodgeball at it.  Have a partner mark the wall where the ball hits.  Now try to hit the same spot for five conse
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Kids: August 27, 2013

Warm up: 400m Skill Run Skill work: Over-Under Hoop Hop WOD: As a team, complete 3 Rounds of the following rotation.  All members of the team must be finished their station before they can rotate to the next exercise. Station 1: 150m Row Station 2: 10 Wall ball Station 3: 10 Handstand
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Kids: August 26, 2013

Don’t Forget!  Kids Class is switched back to 4pm for the school year! Warm up: Mixed Tabata Skill work: Accelerating Slo-Mo Throws WOD: AMRAP in a given amount of time of 10 Squats Side shuffle -> Catch -> Throw -> Side shuffle 5 Pull ups Roving plank -> Catch (roll
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Kids: Week of August 19-23

Its time to go  Back to School! Take a week off to get used to your new schedule and then we will start classes back up next week. Kids class time goes back to 4pm on Monday, August 26th.
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Kids: August 15, 2013

Warm up: Whistle drill: Bear crawl & Crab walk Skill work: Supermarket Scramble WOD: 7 Hang Power Cleans 5 Wall Ball (Dodgeball to target vs Med ball over line) 3 Toes to bar Game!
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Kids: August 14, 2013

Warm up: 3 Rounds 5 Basic dot drills -> 15m Lunge walk -> 5 Sit ups ->15m Double/Single leg Hops with a quarter turn -> 5 Squats Skill work: Follow-through WOD: AMRAP in a given amount of time of 1 Throw to opposite wall (be sure to retrieve the ball and pass it to the nex
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Kids: August 13, 2013

Warm up: Relays Skill work: Underhand toss & catch WOD: Partner AMRAP in a given amount of time Burpee to underhand toss: Partner A throws the ball to Partner B and then immediately performs 1 Burpee.  Partner B catches the ball and sets up to throw the ball back once Partner A is
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Kids: August 12, 2013

Warm up: 3 Rounds 20m High Knee Skipping 20m Backpedal 20m Bear Crawl 20m Crabwalk 20m Broad jump 40m Sprint Skill work: Catching & running to the catch WOD: With a partner, throw a medicine ball (leapfrog style) down the length of the gym.  When you get to the end, perform 10 rep
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