WOD Kids

Warm up: Switch Cones:  Set up 5 cones (4 corners and one in the middle). The game starts with an athlete at each of the... Read More

Warm up: Decorate Your Snowman Relay: Divide Athletes into two teams.  Have one person stand at opposite end of area with their arms spread out for... Read More

Warm up:      Toilet Tag   Skill work: Squat Potato: WOD:    Team AMRAP A: Jump Rope B: Front Squats C: Push Ups Rotate in... Read More

Warm up:      2-3 Times Through 1 Carwheel,  5-10 yds Lungewalk,  5-10 yds Toy Soldiers, Dot Drills   Skill work: Reverse Limbo:  Front Squat with elbows over... Read More

Warm up: Switch Sides:  Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space... Read More

In CrossFit we love to talk about functional, foundational movements because they are such an integral part of the way we move our bodies throughout... Read More

Warm up: 3 Rounds of Rowling to 50m  (Max of 5 Burpees each)  : On a rower have athletes row and try to hit exactly 50m.... Read More

Warm up: Three Times Through        2 Forward Rolls, Inchworm 10 m, Lungewalk 10 m, Zig Zag through the Cones   Skill work:... Read More

Warm up: Mixed Tabata   Skill work: Stink Bug Around the Box: Start with your hands on the floor, toes on the box, and hips high (ideally... Read More

Warm up: Freeze Tag   Skill work: Renegade Row with Push Up WOD:            AMRAP 3 Renegade Rows with Push Up 6... Read More