Posts by JoEllyn

The Bluegrass Way 4×5 bench press (increasing) 4×45 second wall-sit with front rack hold then EMOTM for 16 minutes (4 sets) for max reps: Minute 1 – 45 seconds ME CAL Bike/Row Minute 2 – 45 seconds ME DU Minute 3 – 45 seconds single- arm KB thruster (rd 1& 3 right side, rd. 2&4…

The Bluegrass Way 5×3 deadlift (60%) then Against a running clock… 6 minute AMRAP 12-9-6 Power Snatch (95/65) C2B PU immediately into ME Burpee Box Jump-Overs (24/20) in remaining time Rest 4 minutes then when clock reaches 10:00… 6 minute AMRAP 9-15-21 Power Clean (95/65) T2B Immediately into ME Burpee Box Jump-Overs (24/20) with remaining…

The Bluegrass Way Every 2 minutes for 16 minutes: 1 Hang Clean + 1 Clean (increasing) then 12 minute AMRAP 12 S2OH (115/75) 24 lateral jumps over barbell 12 Front Squats (115/75) 24 split jumps then 2 rds. 1oom suitcase carry (50m left, 50m right) No FREE KidFit class tomorrow ** FREE KIDFIT PARK WOD…

The Bluegrass Way 15 minute muscle-up progression work then 2014 CrossFit Games Workout “Muscle-Up Biathlon” Summer Member Appreciation Picnic TOMORROW from 4-8pm at the Parklands of Floyds Fork! Bring your family and come hangout with us.

The Bluegrass Way 3×6 Back Squat then 3 rds. 10 clusters (115/75) 25 KB swings 10 HSPU 15 CAL bike/row then partner glute ham raise

The Bluegrass Way EMOTM for 12 minutes station 1: 45 second hold on rig (L-hold or tuck position) station 2: 45-50 second side plank (left side) station 3: band pull-aparts station 4: 45-50 second side plank (right side) then Every 6 minutes, for 30 minutes (5 sets) for times: 2 rope climbs 6 OH squats…

The Bluegrass Way Every 2 minutes, for 6 minutes (3 sets): 3 Push Press Immediately followed by…. Every 2 minutes, for 6 minutes (3 sets): 2 Push Jerk Immediately followed by… Every 2 minutes, for 8 minutes (4 sets): 1 Split Jerk (increasing) (good working weight, should increase with each movement) then 2rds. 4 minute…

The Bluegrass Way 15 minutes to find a heavy 5RM deadlift then 75 DU 100 ft Walking Lunges 25 single KB deadlifts 200m farmers carry 50 box jumps 200m farmers carry 25 single KB deadlifts 100 ft walking lunge 75 DU **RSVP for our Summer Picnic at https://www.facebook.com/events/388608375100846/ ** Attention ladies our next GLOW event…

The Bluegrass Way “KY Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Row (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 strict chin-ups 8 deadlifts (185/125) 16 Air Squats 32 DU immediately followed by… 1600 Meter…