We are excited to kickoff this fun, new nutrition challenge just in time for summer! The CrossFit Bluegrass Healthy Living Challenge is all about looking and feeling your best! This six week challenge includes nutrition, fitness, and lifestyle resources to make serious improvements to your health, diet, body, and performance…all with the accountability of your…
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…
