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.


Tuesday, July 2

Warm up: Crossfit warm up x2   Skill: Sumo deadlift high pull   WOD: 5 rounds Run 200 m 10 SDHP 15 tuck jumps   Skill: Buddy banded sprints    
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Monday, July 1

Warm up: 2x 30 seconds Squat, Jump touch, push up, handstand kick up   Skill: Kettle bell swings   WOD: 7 min. AMRAP 5 toes to bar 7 kettle bell swings 9 double unders   Skill: Plank hold vs Sit ups
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Friday, June 28

Warm up: 10 squats -> bar traverse 10 push ups -> jog 100m sprint back 10 tuck jumps -> forward rolls 10 toes through rings -> broad jump   Skill: power snatch   WOD: 5 rounds for time 10 power snatch 10 box jumps   Skill: max ring support x3    
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Thursday, June 27

Warm up: 2x 20 seconds each Squats, push ups, bandy good mornings, tuck jumps, handstand kick ups   Skill: Hang squat clean   WOD: 21-15-9 Hang squat cleans push press knees to elbows   Skill muscle up progression
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Wednesday, June 26

Warm up: 2x through 10 squats -> inch worm 10 burpees -> cartwheels 10 push ups -> spiderman crawl 10 sit ups -> duck walk   Skill: dumbbell snatch   WOD: 3 rounds for time 10 alternating db snatch Burpee broad jumps 20 jumping lunges Bear crawl   Skill: Tea
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Tuesday, June 25

Warm up: Dodge ball Squats, push ups, sit ups   Skill: hollow hold vs plank hold   WOD: AMRAP in 7 minutes 5 burpee box jump overs 7 kettle bell swings 9 wall ball   Skill: Spend 10 minutes upside down  
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Monday, June 24

Warm up: Run 200m forward then backward 2x 10 squats, 10 push ups, 10 toes to bar, 10 box jumps, 5 cart wheels   Skill: push press   WOD: 10-9-8-7-6-5-4-3-2-1 push press overhead squat double unders   Skill: Skin the cat    
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