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: 6 May, 2015

Warm Up: Mixed Tabata of: Shuttle Run Squats Sit Ups Jumping Lunges Skill: Front Squats Workout: AMRAP in 8 mins of 10 Front Squats 10 Burpees 10 Toes to Bar Skill: Mobility
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Teens: 5 May, 2015

Warm Up: AMRAP x 5 mins at a warm up pace: 10 Sit Ups 5 Super Slow Squats 10 Superman/Hollow Rolls 45 yard Side to Side Shuffles Row 200m Skill: Overhead Squat Workout: Rowing “Nearly Nancy” 3 rounds for time of: 400m Row 12 Overhead Squats Skill: Tabata Double Unders
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Teens: 4 May, 2015

Warm Up: Jog 400m mixed Tabata of: Push Ups Squats Tuck Jumps Lunges Skill: Deadlift Workout: 5 min AMRAP of: 7 Deadlift 7 Wall Ball *rest 2 mins, Go Again! Skill: Max Plank Hold Max Handstand Hold
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Teens: 30 April, 2015

Warm Up: Jog 800m 3x through of: 10 Squats-> Broad Jumps 10 Plank Ups-> Spiderman Stretch Skill: Kettle Bell Swing Workout: 150 Kettle Bell Swings for time *Everytime you stop do push ups with the reps ascending by 3 Skill: Handstand Skills
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Teens: 29 April, 2015

Warm Up: Mixed Tabata of: Squats Sit Ups Kipping Swings Jumping Lunges Skill: Power Clean Workout: 50 Double Unders 21-15-9 Power Clean Toes to Bar then: 50 Double Unders Skill: Row 1000m as fast as possible
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Teens: 28 April, 2015

Warm Up: 10 Sit Ups-> Lunge Walk 10 Squats-> Broad Jumps 10 Push Ups-> Spiderman Stretch 10 Grasshoppers-> Forward Rolls Skill: DB Split Jerk Workout: 5 Rounds for time of: Run 200m 10 Box Jumps 8 DB Split Jerks Skill: Wall Ups/HS Skills
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Teens: 27 April, 2015

Warm Up: 30 seconds each 3x through: Jump Rope Push Ups Knees to Elbows Skill: Front Squats Workout: 3-6-9-12-9-6-3 Pull Ups Front Squats Skill: Floor Press 3×5
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Teens: 23 April, 2015

Warm Up: AMRAP in 5 Mins of: 3 Wall Ups-> Wheel Barrow Walk 7 Wall Ball Volleyball with a partner-> Wheel Barrow Walk 7 Partner Leg Raises-> Piggy Back Ride 8 1-Legged Toes to Bar-> Piggy Back Ride Skill: Hang Power Snatch Workout: Alternating Tabata of: Goblet Squats Hang
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Teens: 22 April, 2015

Warm Up: Mixed TABATA of: Sit Ups Squats Push Ups Box Jumps Skill: Clean Series Workout: 3 Rounds for time of (4 min time cap): 10 Power Cleans 10 Burpees Work or Rest until 4 mins are up, then: AMRAP in 4 mins of: 5 Hang Squat Cleans 7 Sit Ups straight into… As many as possible
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