475 Water Ave, Montrose, CO
(970) 209-4222

WOD Teens

Check out our Programs page for more info about the CrossFit Teens Program or find Class times on the Schedule page.


Teens: 18 March, 2015

Warm Up: Run 400m 20 Box Jumps 20 Push Ups 20 DB Push Press (light) Skill: Power Clean and Jerk WOD: “Grace” 30 Clean and Jerks for time  Skill: Rope Climbs Row Bowling (100m) x 3
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Teens: 17 March, 2015

Warm Up: Medicine Ball Warm Up Skill: Medball Clean Workout: Death By: Medball Clean Burpees Skill: Handstand Walk Skills and Drills
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Teens: 16 March, 2015

Warm Up: Jog 200m Forward Jog 200m Backward Coach Lead Track Style Warm Up Skill: Kettle Bell Swing Workout: 8 min AMRAP of: 200m Run 10 Kettle Bell Swing 6 Goblet Squats Skill: Max Pull Ups
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Teens: 12 March, 2015

Warm Up: Run 400m 2x through of: 10 Push Ups 10 Sit Ups 10 Tuck Jumps 10 Kipping Swings 10 KB Swings (Light) Skill: Rope Climbs Deficit DL Workout: AMRAP in 9 Mins: 1 Rope Climb 10 Burpees 45′ Sled Push 10 KB Deficit DL Skill: Power Snatch
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Teens: 11 March, 2015

Warm Up: Run 400m 10 Squats-> Forward Rolls 10 Sit Ups-> Lunge Walk 10 Kipping Swings-> Broad Jumps 5 Burpees-> Backward Lunge Steps Skill: Pull Ups Workout: “Jackie” Row 1000m 50 Thrusters 30 Pull Ups Skill: Wall Up Relays
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Teens: 10 March, 2015

Warm Up: Mixed TABATA: Bottom to Bottom Squats Push Ups to Plank Bottom to Bottom Tuck Jumps V-Ups to Hollow Hold Skill: Hang Squat Clean Workout: 50 Double Unders 10 Hang Squat Clean 40 DUs 8 HSC 30 DUs 6 HSC 20 DUs 4 HSC 10 DUs 2 HSC Skill: Bar Muscle Up Skills and Drills
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Teens: 9 March, 2015

Warm Up: Jog 200m 10 Squats-> Lunge Walk 5 Burpees-> Bear Crawl 10 Tuck Jumps-> Inch Worm 10 Sit Ups-> Shuttle Run Skill: Overhead Squats Workout: 5 Rounds for time of: Run 200m 7 Overhead Squats 7 Box Jumps Skill: Max Ring Hold Max Handstand Hold
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Teens: 5 March, 2015

Warm Up: Alternating Tabata of: Jump Rope Burpees Skill: Toes to Bar Workout: 21-15-9 Wall Ball Box Jumps Toes to Bar Skill: Mobility
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Teens: 4 March, 2015

Warm Up: run 400m 20 Wall Ball 20 Push Ups 20 Pull Ups Skill: Thruster and Sumo Deadlift High Pull Workout: Death By: Thruster KB Sumo Deadlift High Pull Skill: Full Tabata of: PVC pipe OH Squats Plank
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