Posts by JoEllyn

The Bluegrass Way Tabata L-hold then **Athlete’s must show 1 complete squat clean rep at their expected final weight before workout begins. This will help with scaling appropriately. If you do not complete the round in the time-cap, you must drop weight. 4 sets (each for time): 25/20 calorie row 10 squat clean -Rest 3:00…

The Bluegrass Way EMOM: 0-5 min: 5 Strict Press @ 95/65 5-10 min: 5 Push Press @ 115/85 10-15: 5 Push Jerks @ 135/105 then 4 rounds: 12 Burpee Box Jump Overs (24/20) 6 Ring Muscle Ups Time cap: 14 min.

The Bluegrass Way Every 90 seconds for 12 rds. station 1: 2 front squats @ 72% station 2: 4 back squats then 21-15-9 wall-balls C2B pull-up ** Last day to record 20.3 scores! – CFBG Evening classes cancelled on Thursday, October 31st for Halloween! – 5:00am BURN cancelled November 1st (at home WOD posted and…

The Bluegrass Way 8x 1 power clean + front squat + jerk *complete 1 complex at 60-70% every 90 seconds for 8 rds. then EMOTM for 16 minutes station 1: 1 minute sandbag bearhug hold station 2: 3 rope climbs station 3: 10 over/unders station 4: 3 wall-walks Don’t forget to sign-up for OPEN 20.3…

The Bluegrass Way deadlift 5×3 @75% then “Griff”

The Bluegrass Way Every 90 seconds for 12 rds. station 1: Front Squats (66%) station 2: 4 back squats then Round 1) 0-6 min to complete: 3 rounds: 80 Double Unders 20 KBS (53/35) Immediately into: Round 2) @6:00-10:00 to complete: 2 rounds: 18/15 calorie row 20 Alternating KB snatch (53/35) Immediately into: Round 3)…

The Bluegrass Way EMOTM for 5 minutes ME HSPU (50% of your max 1 ME set) then EMOMT for 5 minutes ME strict PU (50% of your max 1 ME set) then 100 hand-release push-ups 100 sit-ups 100 air squats Every 25 reps, do 1 Ring Muscle Up -*finish on RMU Time cap: 20 min…

The Bluegrass Way 4rds. 15 double DB press 15 ring rows 4 10-15 seconds strict negative C2B pull-ups (weighted if possible) then Sprint Intervals (Work to Rest 1:1) 4 rounds: 250/200m Row 12 Russian KBS 1 Rope Climb Rx+ = Legless RC

The Bluegrass Way 6rds. every 90 seconds station 1: 6 back squats @ 60% station 2: 3 front squats (same weight) then Round 1: 4 min AMRAP: 10 V-ups 10 Push-ups 10 Air Squats 2 min rest then: Round 2: 4 min AMRAP: 10 T2B 10 HSPU 10 Pistols (alternating)

The Bluegrass Way OPEN WOD 20.1 ** Sign-Up for a Heat Time on Wodify ** Regular classes cancelled