1/6/15 EGF

"Grizzly Bear"
6 rounds for time:
24 air squats
24 push ups
24 walking lunges
100 Ft Bear crawls

12 Days of Christmas

1- Clean and jerk 95/55#
2- Push ups
3- V ups
4- Pistols
5- KBS
6- Box jumps
7- Jump lunges
8- Burpees
9- Deadlifts 95/55#
10- Thrusters 95/55#
11- Sit ups
12- Front squats 95/65#

EGF 12/18/14

1) 5 minAMRAP
5 power clean 135/75#
5 burpee over the bar
1 min rest
2) 6 min AMRAP
5 squat clean
5 S2OH
2 min rest
3) 7 min AMRAP
20 weighted sit ups
15 push ups

EGF 12/17/14

1) Back Squat
1x10 @ 70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%
1x1@100%

2) Midline Accessory
3 Rounds NOT for time
10 weighted sit ups
10 RDL
1 min plank holds (accumulate before you move to next round)

EGF 121614

Task Priority
Teams of 2 for 3 rounds
40 Thrusters 95/65#
40 KBS
40 Box Jumps
40 Burpees
40 SDHP 95/65#

EGF 121514

1)10 min AMRAP
3 C&J 135/75#
3 Straight leg sit up
6 C&J
6 SL SU
Add 3 reps each round

2) 2 rounds jump rope
10 singles
10 right leg
10 L leg
10 alt legs single
10 DU

EGF -121114

1) Back squats
1x10@70%
1x8@75%
1x6@80%
1x4@85%
1x3@90%
1x2@95%

2) Big Hippo
15-10-5-10-15
Hang Cleans
Push ups