Posts by JoEllyn

CFBG CLOSED!! Merry Christmas CrossFit Bluegrass Family!

The Bluegrass Way 4×8 front rack lunge (each leg) 4×45 second L-hold then “Doppio” 2 sets: 21/15 Calorie AB 15 Burpees over Barbell 9 Thrusters @ 155/105 Rest 4 min between sets. *4 min time cap on each set* ** Closed Christmas Eve and Christmas Day! December 26th open gym from 6:00-12:00pm

The Bluegrass Way **CFBG CLOSED CHRISTMAS EVE AND CHRISTMAS DAY** OPENG GYM ONLY on December 28th “Onward and Upward” 18 min AMRAP: 10 KBS 10 Push-Ups 10 Goblet Squats 100m Run (1 rep) 20 KBS 20 Push-Ups 20 Goblet Squats 200m Run (2 reps) Etc. for 18 min. *Every 100m interval = 1 rep* Rest…

The Bluegrass Way 10 minutes to find a heavy clean + 2 front squats then EMOTM for 6 minutes 1 clean + 2 front squats @80% of heaviest from above then 1) AMRAP 4 min: 15/10 calorie row 5 Bar Muscle Ups -Rest 3 min- 2) AMRAP 4 min: 15/10 calorie AB 5 Power Snatch…

The Bluegrass Way Deadlift ([email protected]%, [email protected]%, [email protected]%, 3×2 @80%) after each set of DLs preform a ME set of strict dips then 14 min Partner AMRAP: *Partners alternate each ROUND* 7 Wall-Balls (20/14) 7 Pull-Ups 7 T2B Rx+ = C2B, (30/20) Score is total combined rounds + reps.

The Bluegrass Way 3×10 Push Press (60% of 3RM) 3x 100 ft Contralateral carry then 1) 0-5 min: 100 DU 50 KBS (50/35) Max Rope Climbs in remainder of time. -3 min rest- 2) 8-13 min: 80 DU 40 Ball Slams Max Ring Muscle Ups in remainder of time. -3 min rest- 3) 16-21 min:…

The Bluegrass Way 4×10 Bulgarian Split Squat then 5 rounds of: 500m row 15 Hang Squat Snatches (75/55) *25 minute time cap* Rx+ = 95/65 and

The Bluegrass Way -3 cycles through stations w/ goal of consistent rep efforts (44 min total)- Work 2 min on/ Rest 1 min off 1. Row for Calories 2. 10’ Burpee Shuttles (1 burpee each turn) 3. Bike for Calories 4. Weighted Box Step-Ups 5. Pull-Ups *Beginner/Intermediate athletes can partner.

The Bluegrass Way CHRISTMAS PARTY NIGHT!!!!! 8:00pm at the Blind Squirrel 4×8 (each leg) single-leg RDL 4x 100ft double KB front rack walk then 5 rounds: 9 Power Cleans 7 FS 5 S2OH Every 2 min, must stop and complete 100m run. Rx = DT weight (205/145) Scale to ~ 70% of CJ -25 min…

The Bluegrass Way 4×8 single arm KB row 4×8 single arm bottoms-up KB press then 0-20 min to complete for time: 80 Wall-balls (20/14) 70 KBS (50/35) 60 Walking Lunges 50 Burpees 40 Calorie Row *5 min rest from finish OR from time cap – Begin Push Press work. then 10 minutes to find a…