Endurance:  Run 1 mile or Row 1500m

“on the Bench”

Warm Up:  Barbell Complex 45-55-65-75 (2 of each)

• deadlift, upright row, clean, front squat, push press, back squat

Strength:

• Find RM Military press / bench press

Stamina:  5 rounds

• 3 RM Bench
• 5 Clapping Push ups
• 6 Pull Ups

Working Capacity:

• “Grace” with a burpee = 30 power cleans with jerk followed by a burpee

Durability:

Stretch, roller therapy, refuel!!

Endurance: Run 1 mile or Row 1000m

“Frontal Assault”

Warm Up:  30-20-10

• Double Unders/Handstand Pushups

Strength:

• Working RM Front Squat

Stamina:  5 rounds

• 2 RM Front Squat
• 10 Ankles to Bar
• 6 x 25y shuttle runs

Working Capacity:  10 rounds

• 20 KB Swings 55#
• 10 Pull ups
• Run 200m

Durability:

• 50 Situps
• 50 Flutterkicks
• 10 Back Extensions

KIDS CROSSFIT:

Dynamic Warmup

Skills:  Rowing/pullups/front squat

WOD:  3 rounds

• Run 3 champion runs
• 10 pullups
• 10 pushups
• 10 front squats

Treats and Pacman tag:)

Endurance:  1 mile run or 1000m row

Kettle Bell Strength & Conditioning Day
“EDT”

Warm Up:  Dynamic – synovial fluid

30 sec/10 rounds each/ 6 reps

• Swing
• H2H Swing
• Burpee Clean
• Thruster
• Slasher Halo

Core:  3 rounds

• Wall Squats 20
• OH Wall Squats 20
• Windmills (r/l) 10

Endurance: 1 mile run or 1000m Row

WOD:

Phase I:

• 50 Pull Ups
• 50 Weighted Situps with 35# plate
• 50 OH Squats

1000m Row

Phase II:  3 rounds

• 20 GHD
• Hip Mobility
• 20 Back Extensions

Endurance:  1 mile run OR 1000m Run

Warm Up:  KB Drills/20 of each

• 2 arm swing
• 1 arm swing (r/l)
• Snatch (r/l)
• Clean (r/l)
• Goblet Squat
• Thrusters

Phase I: Stamina

• 50 Sand Bag Weighted Step Ups 50# Bag

Phase II:  Working Capacity  5 rounds

• Power Clean 10
• Pull ups 10
• GHD or Situps 20

Phase III:  Durability

• Run 1 mile or Row 1000m

Stretch, hydrate and refuel!!  Try some Post Recovery from Advocare—see the website for NEW supplement line.

Endurance:  Run 1 mile or Row 1000m

Warm Up:  5 pull ups (no bands-jumping; chin over bar); 10 push ups; 20 squats for 10 minutes.  Complete as many rounds as possible.

Strength/Stamina:  5 rounds

• 5 Dumb bell manmakers = deadlift/pushup/row right/row left/clean/thruster
• 20 Waiters walks steps (weight overhead w dumb bells)
• 20 BPK = Burpee then do a pull up, then a knee to elbow

Core & Durability:  3 rounds

• 20 Weighted Sit ups
• 20 Wall Squats
• 20 OH Wall Squats

KIDS CROSSFIT:

Dynamic warm up in the gym

• -hand to toes
• -high knees
• -butt kickers
• -skipping
• -side cross overs
• -side lunge (high, medium, low)
• forward lunge
• -bear crawl
• 3 champion runs

 Skill:

Front squat with body bar to thruster
Burpee

 WOD:  4 rounds for stars!

• 10 Front squat to thruster
• 10 Burpee
• 10 Box Jumps (low box)
• 10 Sit ups

 Stretch

Endurance:  2 mile run

Warm Up:  30 Squats/20 Rollovers/ 30 OH Squats

WOD:  3 rounds

• 30 Wall Balls
• 30 Weighted Step Ups 20″ Box
• 400 m Run

Core:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Wall Squats
• 20 OH Wall Squats

Simple Complex

Endurance : 1/2 mile run

Warm Up:  10 minutes

• 5 pullups/10 pushups/15 squats

Phase I:  Strength

• Bergner Warm Up w/PVC  progress to 45lb. O Bar add weight accordingly.
• Drop Sets
• Working Snatch : Muscle Snatch/Full Squat Snatch

Phase II:  Stamina  3 rounds

• 3 Snatch
• 10 BPK = burpee, pullup, knees to elbows
• Hip Mobility Drill

Phase III:  Working Capacity 3 rounds

• 10 OH Squats 65lb
• 400m run
• 15 Burpees
• 400m run
• 20 KB Swings 55lb.
• 400m run

Stretch, hydrate, refuel, roller theraphy:)

Kettle Bell Strength & Conditioning “EDT”

Endurance:  Run 1 mile

Warm Up:  Synovial Fluid Warm Up

WOD:  30:10×8

• Russian Swing
• Dead Lift
• Goblet Squat
• American Swing
• Burpee Clean

Durability:   3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 10 KB Sit ups

According to the experts in the area of “conflict resolution,” there are five positions that can be taken to address a particularly difficult issue. The five positions are to compromise, compete, avoid, accommodate, and collaborate.  All these positions are used by effective individuals, but choosing the correct response is often far more difficult.
 
We tend to gravitate towards one or two responses, not as a result of choice, but as a result of habit. And our habits are often grounded in our belief systems. These beliefs such as: “If I speak up I will be told to mind my own business” or “It’s best to choose your battles wisely” often translates into the habit of avoiding conflicts altogether. Our beliefs can work for us, (“It is best to not interrupt”), or they can work against us and become excuses for inaction, (“I’m too old to learn something new”).
 
The least selected position in the management of conflict is collaboration. In collaboration, we are asked to attack the issue, instead of trying to manage our personal feelings and emotions. In collaboration, it means negotiating about the problem, instead of trying to persuade an opponent to give in or give up. In collaboration, we are asked to understand reasons and consequences for our actions. And with collaboration, it is an action of choice rather than a result of habit.  

~ by Bob Kerschbaum