Posts by JoEllyn

The Bluegrass Way 3×5 Back Squat 4×6 Front Squat(50-60%) then 50 Calories of Rowing 40 Single-Arm DB/KB Push Press* 30 Toes to Bar 20 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the…

The Bluegrass Way 15 minutes to find a heavy clean + hang clean + jerk then 3rds. 3 minutes ME CAL row/bike or ski 2 minute ME HSPU 1 minute ME KB swings 3 minute rest 3 minutes 2 minutes T2B 1 minute ME wall-balls

The Bluegrass Way 3×5 Back Squat 5-6 attempts to find a heavy 3RM should press then Partner WOD: partition reps anyway 200 DU- cash-in 100 wall-balls while partner is hanging from rig 100 sit-ups while partner wall-sits 100 BOJ while partner is holding plate OH (45/25) 100 KB swings while partner planks 200 DU -cash-out

The Bluegrass Way 6×1 push press +push jerk+ split jerk (increasing) then 5rds. 100ft burpee broad jump 100ft double KB/DB OH walking lunge 100ft sandbag carry (AHAP)

The Bluegrass Way Deadlift warm-up: https://www.crossfitbluegrass.com/videos/ then 5x shuttle sprint (increase speed each rd) 50 ft down and back twice rest 1 minute between sets then “Linda” 11-22 Thanksgiving Day Workout 9:00am (regular classes cancelled) 11-23 Black Friday Open gym from 5am-12pm (regular classes cancelled) 11-25 Rowing Clinic 1:00-2:30pm 11-30 CFBG CHRISTMAS PARTY at Blind…

The Bluegrass Way 3×5 Back Squat 4×6 front Squat (60-65%) then 50 hang power cleans (95/65) 40 BOJ 30 thrusters 20 C2B PU 10 MU 11-22 Thanksgiving Day Workout 9:00am (regular classes cancelled) 11-23 Black Friday Open gym from 6am-12pm (regular classes cancelled) 11-25 Rowing Clinic 1:00-2:30pm 11-30 CFBG CHRISTMAS PARTY at Blind Squirrel

The Bluegrass Way 15 minutes to find heavy snatch then KAREN then Tabata hollow rocks and supermans Nutrition Seminar TODAY at 10:00am

The Bluegrass Way 3×5 Back Squat 5×3 Bench press (increasing) then 50 CAL bike or 65 CAL Row (6 minute time cap) rest 5 minutes 50 burpees to target (6 minute time cap) then core for four

The Bluegrass Way 2rds, 800 Meter Run 42 Kettlebell Swings (53/35) 24 alt. KB snatch 12 alt. pistols 6 rope climbs then 30-20-10 kb swings Russian twists Nutrition Clinic: Thursday at 9:30am and this Saturday at 10:00am FREE Thanksgiving Day workout 9:00am (all regular classes cancelled) Black Friday OPEN gym from 6am -12pm Christmas Party…

The Bluegrass Way 15 minutes to find a heavy deadlift then Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 20 Ring Dips Station 3 – 20 box jumps(24/20) Station 4 – 20 Toes to Bar Station 5 – 10 Renegade Rows (moderate weight)