So, you’ve joined CrossFit Bluegrass- you’ve been sweating & swearing and have struggled to get out of bed some days due to sore and tight muscles you’ve never felt before. It’s been a couple months and while you are feeling physically stronger and mentally more confident, you are getting discouraged by the number on the…
The Bluegrass Way 50 Clean and Jerks(135/95) Every minute on the minute, including the first minute, complete 5 pull ups *NO PULL-UPS after 10 minutes, just complete the remaining cleans RX+ = C2B PU then partner WOD (1 athlete working at a time) 100 CAL Row 200 KB snatches (53/35)
The Bluegrass Way “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 (25 minute time cap) then with remaining time *work up to a heavy hang squat snatch *work up to a heavy squat snatch EXTRA WORK: Find 3 RM front squat then EMOMx10: Odd: 10 Kipping HSPU, Open Standards Even: 20 Wall Balls, 20/14
Serves: 4 Prep Time: 15 Minutes Cook Time: 55 Minutes Total Time: 1 hour, 10 Minutes Ingredients 2 boneless, skinless chicken breasts, cut into 1-inch pieces 1 apple (any variety), cut into 1-inch cubes 1 yellow onion, cut into 8 wedges 1 small butternut squash, peeled, seeds removed and cut into 1-inch cubes 2 tbsp…
Speed Rope: Let’s face it: you are going to being jumping rope at some point and the most frustrating thing is trying to learn how with someone else’s rope. I recommend the $15 Bushing Speed Rope from Rogue (short or long handles is your preference). Do not trim your rope until after you have used…
