CrossFit Kids | Forging the Future of Fitness

Friday, March 16th

St Patrick' Day Workout with the Kids

You will need a 10 # bag of potatoes

Big Dogs

Run 400M
25 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Packmembers

Run 400M
15 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
15 Kettlebell swing (with bag of potatoes)
Run 200M ( carry bag of potatoes)
15 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)

Wee Dogs

Give Mom or Dad half the potatoes, using a 3-5# bag:

Run 200M
10 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
10 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
50M farmers walk (with bag of potatoes)

Posted by Jeff Martin on 03/15 at 08:44 PM

Comments:

can you make harder work outs my time was 6 mins for pack
Posted by Jack Geller on 03/16 at 07:17 PM
This was PLENTY hard for my kids!

as rx'd:
Anna: 11:08
Molly: 8:40

Jenna and Anna (Jenna wanted to workout with Anna so she went again) did this WOD as rx'd except did not carry the 5# during any of the 200m runs. Both came in at 7:17

Bethany ran 200m and did lots kettlebell swings (she liked them)- 2:05
Posted by on 03/16 at 10:47 PM
Daddy's picking up potatoes on his way home from work tomorrow morning so we'll be doing this one tomorrow! Looks like a very fun idea. The girls were so excited to learn they'd be using a bag of potatoes!
Posted by on 03/16 at 11:00 PM
Run 400M for time age 9 6:44
25 OHS (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 Kettlebell swing (with bag of potatoes)
Run 200M (carry bag of potatoes)
25 squats (holding bag of potatoes to chest)
Run 200M (carry bag of potatoes)
100M farmers walk (with bag of potatoes)
Posted by on 03/17 at 10:40 AM
We try to make Big Dogs challenging for
pre-teens, but there is some variation.
You can always add extra rounds, more weight, double the reps, etc.( after some exposure to CF workouts, of course)
Also concentrate on beautiful form done at a good pace.
Also, remember, some workouts will be short, but intense.
Posted by Mikki on 03/17 at 03:59 PM
maggie age7-Wee Dogs 3# bag of potatoes-9:45
Joey age 3-Most of the wee dogs with 1.5# bag of potatoes about 9 min.
Posted by on 03/18 at 10:02 PM