Posts by JoEllyn

The Bluegrass Way 3x 6 barbell glute bridge (increase from last time) 3×6 e/l SLDL (moderate weight) then 12 minute AMRAP 200m run 30 DU 20 KB swings 10 HSPU then 200m walking lunge Mark your Calendars: May 25th:  FREE Kip “Let’s Go Bluegrass” WOD   https://www.facebook.com/events/389469781903439/393350488182035/?notif_t=plan_mall_activity&notif_id=1557758704892648 May 27th: Memorial Day Murph WOD 9:00am *All…

The Bluegrass Way Every 90 seconds for 8 sets (12 minutes) *build to 70% then 60 1-arm alt. KB/DB snatch (53/35) 50 box jumps (24/20) 40 burpee pull-ups 30 wall-balls (30/20) 20 double KB/DB power cleans (moderate weight) 10 RMU   Mark your Calendars: May 25th: FREE Kip “Let’s Go Bluegrass” WOD https://www.facebook.com/events/389469781903439/393350488182035/?notif_t=plan_mall_activity&notif_id=1557758704892648 May 27th:…

The Bluegrass Way 3×4 back squat @ 80-85% then 400m farmers carry 800m run 20 hang power snatch(95/65) 10 OH squat 20 hang power snatch 800m run 400m farmers carry   Mark your Calendars: May 25th: FREE Kip “Let’s Go Bluegrass” WOD https://www.facebook.com/events/389469781903439/393350488182035/?notif_t=plan_mall_activity&notif_id=1557758704892648 May 27th: Memorial Day Murph WOD 9:00am *All other classes cancelled on…

The Bluegrass Way 3rds. 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of shoulder taps in plank 30 seconds of hip bridge 20 seconds of Dynamic Bulgarian Split Squat Jumps (Left) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Right) *transition time as needed then…

The Bluegrass Way 2rds. 30 seconds of Superman Hold 30 seconds of Barbell Floor Press (empty bar) 30 seconds of Glute Bridge Marching 30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you) then Every 2 minutes for 16 minutes (8rds) increasing if possible power clean + push-jerk then 5rds…

The Bluegrass Way EMOTM for 30 minutes (6 sets) of: Minute 1 – 12/8 CAL row Minute 2 – 8 Burpees over the bar Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – 12 Front-Racked Alternating Reverse Lunges(135/95) Minute 5 – 8 Strict Handstand Push-Ups then core work

Join us for the 2019 Memorial Day Murph WOD at CrossFit Bluegrass! This event is FREE and for all fitness levels! There will be beginner, intermediate, partner, and Rx versions of this annual event to honor fallen Navy Lieutenant Michael Murphy…be sure to invite your friends and family and come train “The Bluegrass Way”! “Murph”…

The Bluegrass Way 4×6 reverse hyper on GHD 4×6 supinated bent-over row then 21 Deadlifts (205/145) 400 Meter Run 15 Deadlifts 400 Meter Run 9 Deadlifts 400 Meter Run

The Bluegrass Way 2rds 10 CAL Bike/Row 5 (each direction) Kettlebell Halos 10 goblet squats 5 (each side)Rotational Med Ball Throws 10 hollow rocks then “Jackie” then “Annie”