Posts by JoEllyn

The Bluegrass Way 50 Strict Pull-Ups *Every break = 250m Row + 15 Sit-Ups -15 min cap – Rx+ = C2B // GHD Sit-Ups then CF Games 2008 “Workout B” 5 Deadlifts (275/185) 10 Burpees *Games Standard = Rep does not count if barbell is DROPPED from ANY height. Recommended scale = 65-70% DL max….

The Bluegrass Way Partner “Angie” *1 partner works at a time while other partner holds a sandbag. *If sandbag is dropped, both partners have a 200m run penalty. 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

The Bluegrass Way Find a 2RM Thruster then CrossFit Open WOD 14.50/16.5 (20 minute time cap) **Christmas Party @ Blind Squirrel on December 13th!! ** BE THERE.

The Bluegrass Way 4 Rounds: 50 DU 8 Power Cleans (185/125) 400m Run Rx+ = (225/145) and

The Bluegrass Way 3×10 bench press 3×10 strict pull-up then 1000m row 30 alternating DB/KB Snatch (50/35) 20 hand-release push-ups 10 ring dips 800 m row 30 alternating DB Snatch 20 hand-release push-ups 10 ring dips 600 m row 30 alternating DB snatch 20 hand-release push-ups 10 ring dips Time cap: 21 min

The Bluegrass way 4×8 weighted front rack step-ups then *4 min time cap each round, rest 4 min between time cap and start of next round: Round 1) 30/22 Calorie Assault Bike 15 Box Jumps (24/20) 5 BMU Round 2) 25 calorie row 15 burpees 5 Squat Cleans @ 155/105 Round 3) 400m Run 15…

The Bluegrass Way 3x contralateral carry 3x 1 minute bearhug sandbag carry then 500 m Row 400m Run 30 T2B 20 Power Cleans (135/95) 30 Chest to Bar Pull-Ups 400m Run 500m Row

Open gym from 6:00-12:00pm ONLY today! 3×10 weighted front rack step ups then 3 rounds: 12 Alt. DB Snatch (50/35) 12 Goblet Squats w/ DB -into- 3 rounds: 12 Devil Press 60 DU

FREE COMMUNITY WORKOUT TODAY @ 8:00am and 9:00am !!! We are so Thankful for our wonderful Coaches and CFBG athletes this year! Enjoy your friends and family today!

The Bluegrass Way 8x 1 3 position snatch (increasing starting at 50%) then Round 1) 0-5 min to complete: 21-15-9 Sit-Ups 3-2-1 Rope Climbs Round 2) 5-15 min to complete: 21-15-9 KBS (53/35) 9-6-3 Ring Muscle Ups ** FREE Thanksgiving Day Workout 8:00 & 9:00am ** ** Black Friday 6:00-12:00pm OPEN GYM ** CFBG Christmas…