Posts by JoEllyn

The Bluegrass Way E2MOTM 1×9 @ 72% 1×7 @ 78% 1×5 @ 85 1×3 @ 92% 3×1 @ 102% then 21-15-9: Double Dumbell Power Cleans Box Jump Overs (24/20) Double Dumbbell Front Squats Toes to Bar *13 minute time cap

The Bluegrass Way Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (75/55) 50 Pull-ups 50 Power Snatches (95/65) 50/35 Calorie Row 25 Power Snatches (115/85) 50 GHD sit-ups 15 Rope Climbs 25 Power Snatches (115/85) 25/20 Calorie Row 50 Power Snatches (95/65) 50 Pull-ups 75 Power Snatches (75/55) 50 Burpees then mobility…

The Bluegrass Way Tabata HSPU then 5 Rounds: AMRAP 4: 21/15 Cal BiKe 20 Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between then

The Bluegrass Way “Full Circle” 1500 Meter Row 100 Double Unders 800m run 100 Double Unders 1500 Meter Row then 3rds 30 second plank 30 second hip extension hold 30 second hold on rings rest as needed between sets

The Bluegrass Way 6 minute AMRAP 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar … Add (3) Reps to Each Movement Until Time Cap rest 6 minutes 6 minute AMRAP 3 push-ups, 3 split jumps (each…

The Bluegrass Way EMOTM 1 pausing squat + 1/4 squat Sets 1-3: 50% Sets 4-6: 53% Sets 7-8: 56% Sets 9-10: 60% then 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute ME KB swing (53/35) 1 Minute Bike Calories 1 Minute Rest

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