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: 3 March, 2015

Warm Up: 3 mins of Double Unders 15 Bandy Good Mornings 16 Walking Lunge Steps 15 Toes to Bar 15 Squat Jumps Skill: Deadlift Workout: 15-12-9-6-3 Deadlift Bar Facing Burpees Skill: Muscle Ups
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Teens: 2 March, 2015

Warm Up: 30 Seconds each 2x through of: See Saw Squats Plank Ups Burpees Lunges Flutter Kicks Skill: Pistols Workout: 5 Rounds for time of: 4 Pistols 8 KB Swings 12 Sit Ups Skill: Power Clean
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Teens: 26 February, 2015

Warm Up: 30 seconds each 2x through of: Push Up Squats Tuck Jumps OH Lunge Steps with Med Ball Skill: Power Snatch Workout: AMRAP in 15 mins of: Row 250m 7 Power Snatch 7 HSPU or Wall Up Skill: Muscle Up Skills and Drills
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Teens: 25 February, 2015

Warm Up: 10 V Ups-> Agility Ladder 10 Tuck Jumps-> Bear Crawl 10 Grasshoppers-> Broad Jumps 10 Squats-> Forward Roll Skill: Push Jerk Workout: 21-15-9 DB Push Jerk Double Unders Box Jump Overs Skill: L-Sit vs Row
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Teens: 24 February, 2015

Warm Up: 5 V-Ups-> Agility Ladder 10 Grass Hoppers-> Inch Worms 10 Bandy Good Mornings-> Broad Jumps 10 Jumping Squats-> Cartwheels Skill: Med Ball Cleans Workout: 100 Med Ball Cleans for time Skill: 2x Max Dips 2x Max Handstand Walks
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Teens: 23 February, 2015

Warm Up: Mixed TABATA of: See Saw Squats Sit Ups DB Push Press Jumping Lunges Skill: Overhead Squats Workout: 5 Rounds for time of: 7 Overhead Squats Shuttle Run 5 Deadlifts Skill: Max Plank vs Sit Up
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Teens: 19 February, 2015

Warm Up: 7 Air Thrusters-> 1 Legged Broad Jump (Right) 7 Toes to Bar-> Straddle Stretch Left Leg Lead 7 Star Jumps-> 1 Legged Broad Jump (Left) 3 Wall Ups-> Straddle Stretch Right Leg Lead Skill: Push Press Workout: Death By Push Press Kettle Bell Swing Skill: Max Height B
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Teens: 18 February, 2015

Warm Up: Mixed Tabata of: PVC Pipe Overhead Squats Hollow Rocks Side to Side Hops Shoulder Shrugs Skill: Sumo Deadlift High Pull Workout: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull Burpee Double Unders Skill: Rope Climbs    
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Teens: 17 February, 2015

Warm Up: Mixed TABATA: (Ask the class which 4 movements they would like to warm up with and complete 2 cycles for each movement) Push Ups Lunges Sit Ups Jumping Squats Skill: Hang Power Snatch Workout: 5 Rounds for time of: Run 200m 10 Hang Power Snatch 5 Pull Ups Skill: 1 Min Max Dou
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