Posts by JoEllyn

The Bluegrass Way 4x 1 pausing push press + 1 push press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk then “Four Loko” On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (185/135) *record working weight

Come join us for the January Skill Clinic on rope climbs at CrossFit Bluegrass! This 60-minute clinic on Sunday, January 26th starting at 1:00pm will approach progression work, grip strength work, and foot work for rope climbing with Coach Jo! Please email: [email protected] with any specific questions that you would like Jo to cover!  …

The Bluegrass Way 3 Rounds: 12 Burpees Over Dumbbell 18 Chest to Bar Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 18/12 Calorie Assault Bike then Core Work: 3rds. 10 slow ring mountain climbers 30 second plank on rings

The Bluegrass Way 12 minutes to find a heavy squat clean then E2MOTM for 5rds. complete 1 complex of 1 squat clean + 1 hang squat clean + 1 jerk then “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) GLOW EVENT this Saturday at 8:00am! Rope Climb clinic this Sunday…

The Bluegrass Way 3 sets of every 5 min on the minute: (0-15:00) 30 Calorie Row 1 Round Strict Cindy 15:00-20:00 – REST 3 sets of every 5 min on the minute (20-35:00): 25 Calorie Row 15 Clean & Jerk (115/75) 25 Calorie Row 10 Clean & Jerk (135/95) 25 Calorie Row 5 Clean &…

The Bluegrass Way 12 minutes to find a heavy snatch + hang snatch then EMOTM for 8 minutes: 1 snatch + hang snatch @ 80% of above then “Dark Horse” In 10 minutes complete: 100 Wall-Balls (20/14# to Target) 50 Alternating DB Snatch (50/35) AMRAP Burpees w/ jump to a plate (25#) Score = #…

The Bluegrass Way 3RM Power clean (not TNG) then 21-15-9 reps each: Calories Assault Bike Pull-Ups -7 minute time cap- *Scale to jumping pull-ups if necessary* ** Freezer Meal with Friends (only 2 spots left) Email: [email protected] ** FREE GLOW EVENT!! January 25th https://www.facebook.com/events/584313689088513/

The Bluegrass Way 3 sets :30 Single Arm DB hold (each side AHAP) 10 Bottom-of-Squat Pallof Presses (each side) 15 Banded Good Mornings :20 L-Sit Hold Then Barbell W/U as a class “Barrel Proof” In “Death by” style, adding two thrusters on every two minute interval for as long as possible: Example: 0-2:00 min –…

The Bluegrass Way ** Benchmark WEEK ** 5×3 bench press 5×10 band pull aparts then “Slugger” 3 Rounds for Time: 600m Run 21 KBS (53/35) 12 T2B Time Cap: 21 minutes ** Freezer Meal with Friends (only 2 spots left) Freezer Meal with Friends (only 2 spots left) Freezer Meal with Friends (only 2 spots…

The Bluegrass Way 5x ME Strict pull-up 5x 30m plate push (45lb plate) then E2MOM x 20 min: 100 M Row 8 Deadlifts (185/135) or 50% of your DL (whichever is less). 16 (8 each leg) lateral ski steps over box (20/18 at highest)