10.12.19
The Bluegrass Way OPEN WOD 20.1 ** Sign-Up for a Heat Time on Wodify ** Regular classes cancelled
10.11.19
The Bluegrass Way Core for Four then E2MOM x 12 rounds (24 min): 1. 400 m Row (1 rep) 2. 16 Box Jumps w/ step down 3. 200 m Run (1 rep) 4. 3-5 Ring/Bar muscle ups ** CrossFit OPEN 20.1 tomorrow! Lifting class cancelled Sign-up for heats on wodify
10.10.19
The Bluegrass Way 3x 5 strict C2B pull-up 3×5 tempo batwing row then Round 1) 10 min to complete: 21-15-9 S2OH @ 95/65 Box Jumps (24/20) T2B Rest 5 min then immediately into: Round 2) 10 min to complete: 21-15-9 Hang Squat Snatches @ 95/65 Burpees over the Bar *Advanced athletes (Rx+/Elite) skip the 5…
10.08.19
The Bluegrass Way 3x ME set of UB HSPU then 4x 20 banded good mornings 4×20 glute bridges (superset) then 3rds. 400m run 10 deadlifts @ 55% of 1 RM ** KidFit starts this Sunday at 3:00pm! Email: [email protected] for more information! ** SIGN-UP for the Bluegrass Team Open! https://www.eventbrite.com/e/2020-bluegrass-team-open-tickets-74642582975?fbclid=IwAR2Z1SxhyViSP0are5nqh6msZ3TGHTHeZkFTazuCH_7K1AlOJcccjEGEcfw
10.05.19
The Bluegrass Way EMOTM for 5 minutes: 3 TNG squat snatch then W/ a Partner: 160 Calorie Row (10 cal each) 160 Step-Ups (10’s each) 1600 m Run (100m each) 160 Ring Rows (10’s each) 160 Push-Ups (10’s each)
10.04.19
The Bluegrass Way 5rds. sled push then 400m Sled Drag (200 forward/200backward) into 2 rounds: 40 Wall-Balls 40 Walking Lunges w/ OH Plate 40 Mountain Climbers into 400m Farmer’s Carry (cash-out)
10.02.19
The Bluegrass Way warm-up 2 min row/bike/ski/dynamic then 3 rounds: :30 Pallof Hold (Side A) :30 Pallof Hold (Side B) 10 Banded Monster Walks Each direction :20 Active Hang on Rig then Every 30 seconds for 10 rds.: 1 set of T2B then Round 1: AMRAP 4: 8 Burpees 1 50m Shuttle Run (25m down/back…
10.01.19
The Bluegrass Way EMOTM for 10 minutes: station 1: 30 second KB swings station 2: 15 second single arm KB hold (left and then right: total 3o seconds) “DT-F” Every 3:00 complete: 200m run 6 Deadlifts 4 Hang Power Cleans 2 Shoulder to OH (155/105 or 50% HPC/Jerk, whichever is lighter)
9.30.19
The Bluegrass Way ** Don’t forget to sign-up for the Bluegrass Team Open** EMOTM for 10 minutes: 1 set of UB wall-balls then 5 rounds for time (Time cap: 25:00): 30 Sit-Ups 25 Ball-Slams 20 Calorie Row
09.28.19
The Bluegrass Way Every 2 minutes for 12 rds. station 1: 1 clean (increasing) station 2: 1 set of MU (that can be maintained for 6rds) then For time w/ a partner: 200/160 Calorie Bike (or 280/240 calorie Row). -Every 20 calories, partner switches and holds sandbag. *If sandbag is dropped, 5 burpee penalty
