OUR BLOG

The Bluegrass Way partner WOD: 100 wall-balls 100 sit-ups 100 pull-ups 100 slam balls Every 5 minutes 200m run, starting with run Both Partners run. Only 1 partner working at a time Tacos and Totals TODAY!! CrossFit Class @ 8:00am & 9:00am

The Bluegrass Way “Fortitude” Alternating On the Minute x 30 (15 Rounds): RX= Even Minutes: 12/10 Odd Minutes: 10 burpees RX+ = Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees Tacos and Totals TOMORROW!!! *Lifting class cancelled tomorrow *CrossFit Class at 8:00am & 9:00am tomorrow ONLY

The Bluegrass Way 2rds. 45 second work/ 15 second transition Easy Bike Wall Sit reverse lunge Single Leg Glute Bridges (30 Seconds Each) Video Lateral Box Step Overs then 6x 2 Push Jerks (increasing) then AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) 30 Deadlifts (135/95)

The Bluegrass Way “Double Jeopardy” On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight* then 4rds. 2 minutes ME bike/ski/row 2 minutes rest

The Bluegrass Way 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees *22 minute time cap…

The Bluegrass Way skill work: MU then 9-7-5 MU 50′ sprints (8 minute time cap) rest 4 minutes 15-12-9 pull-up box jump (8 minute time cap) rest 4 minutes 21-15-9 ball slam CAL bike (10 minute time cap)