Posts by JoEllyn

The Bluegrass Way 3x 10 bench press then 4 rds. 400m run 10 DB/KB floor press 8 devil press 6 ring dips then 3x 30 second L-holds

The Bluegrass Way 8×2 tempo front squats (increase to 70-80%) then Every 8 minutes, for 24 minutes (3 sets) for times of: 10 G2OH (175/115) 10 Front Squats (175/115) 10 Burpee over bar July Clinic on T2B with Coach Jordan, Sunday, July 28th: (regular CrossFit class cancelled) https://www.facebook.com/events/434314677414195/ Member and Family Appreciation Picnic at the…

The Bluegrass Way 2rds. 10 wall slides 10 perfect stretch steps 10 shoulder taps (handstand or plank position) 10 banded good mornings 10 Russian step-ups (each leg) then 24 minute AMRAP Row 500 Meters Run 400 Meters 10 Strict HSPU 10 Dumbbell Box Step-Overs then Core for four

The Bluegrass Way 3x 1 snatch balance + 3 Overhead squats (light and fast) then Every 2 minutes for 5 rds. 1 hang snatch + Snatch (increasing) then 10 rds. 12 KB Russian KB swings 9 push-ups 6 pull-ups July Clinic on T2B with Coach Jordan, Sunday, July 28th: (regular CrossFit class cancelled) https://www.facebook.com/events/434314677414195/ Member…

The Bluegrass Way Every 90 seconds for 9 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold Station 2 – 30 seconds per side of Paloff Hold Squats Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated) then 50-30-10 burpee box-jump wall- ball pull-up ***…

The Bluegrass Way Yoga with April then 30 ground over shoulder (sandbag, slamball, atlas stone(use outside)) 20 burpees 50 DU 20 Ground over shoulder 20 burpees 50 DU 10 Ground to over Shoulder 20 burpees 50 DU

The Bluegrass Way **Guy’s Night TONIGHT at CFBG!** 2 rds. 50ft Bear Crawl 30 second hollow hold 30 second Paloff Hold Squats 10 Russian Step-ups (per side) 10 monster band walks (both directions) then 3×8 back squat @ 75% then 60 wall-balls 60 T2B 60 Call row

The Bluegrass Way 15-12-9 strict push-up strict ring dip strict pull-up v-up (weighted if possible) *RX+ = strict HSPU then 3rds 10 DB bench press 10 Single arm KB/DB bent over row Guy’s Night at CFBG this Friday, July 19th: https://www.facebook.com/events/856173881410510/ July Clinic on T2B with Coach Jordan, Sunday, July 28th: (regular CrossFit class cancelled)…

The Bluegrass Way 15 minutes to find a heavy clean and jerk then EMOTM for 6 minutes 4 deadlifts + 20 lateral jumps over barbell rest 1 minute EMOTM for 6 minutes 200m/175m row rest 1 minute EMOTM for 6 minutes 10 KB swings 6 burpees

The Bluegrass Way 2rds. ME static hang 5 scapular pull-ups 10 straight leg sit-ups 10 arm squats 10 singles arm DB push-press (each side) then 20 minute AMRAP 1 minute wall-sit 50 ft walking lunge with KB/DBs (farmers carry style) 200m run 20 single arm G2OH (10 per side) 50 ft walking OH double KB/db…