Posts by JoEllyn

The Bluegrass Way 3 Giant Sets: 50ft Single Arm Overhead Dumbbell Walking Lunge (Left) 50ft Single Arm Overhead Dumbbell Walking Lunge (Right) 50ft Burpee Broad Jumps Rest 1:30 Between Sets. then “crash test” 1,500 Meter Row 30 Deadlifts (225/155) 45 Lateral Barbell Burpees RX+= under 12 minutes

The Bluegrass Way 4x 3 (each side) Turkish get-up then “opening day” 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

The Bluegrass Way “Tri Sprint Intervals” 2 rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles Rest 4 Minutes AMRAP 4: 30/20 Calorie Row 50 DU AMRAP 10 Meter Shuttles rest 4 minutes then repeat then 4x 15 GHD sit-ups or V-ups(can be weighted)

The Bluegrass Way 5x 1 pausing OH squat (3 seconds at the bottom) + 2 overhead squats (use PVC pipes or single arm DB if needed) *working weight, not heavy then 800m run 30 Single Arm DB/KB Hang Clean and Jerk (50/35) 30 Single DB/KB Goblet Squats (50/35) 30 Single Arm DB/KB Hang Clean and…

The Bluegrass way 3rds. 50m double KB waiters walk rest 50m double KB farmers carry then 50m sandbag carry (conversational pace/increase weight) then “Lethal Weapon” AMRAP 20: 1 Round of “The Chief” 200 Meter Run 2 Rounds of “The Chief” 200 Meter Run 3 Rounds of “The Chief” 200 Meter Run … Continue to Add…

The Bluegrass Way 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) (finish all 3 rds. before going to the bike) 50/35 Calorie Assault Bike/Row 3 Rounds: 7 Power Cleans (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Thruster (75/55) 7 Toes…

The Bluegrass Way 4x 1 pausing push press + 1 push press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk then “Four Loko” On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (185/135) *record working weight

Come join us for the January Skill Clinic on rope climbs at CrossFit Bluegrass! This 60-minute clinic on Sunday, January 26th starting at 1:00pm will approach progression work, grip strength work, and foot work for rope climbing with Coach Jo! Please email: [email protected] with any specific questions that you would like Jo to cover!  …

The Bluegrass Way 3 Rounds: 12 Burpees Over Dumbbell 18 Chest to Bar Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 18/12 Calorie Assault Bike then Core Work: 3rds. 10 slow ring mountain climbers 30 second plank on rings

The Bluegrass Way 12 minutes to find a heavy squat clean then E2MOTM for 5rds. complete 1 complex of 1 squat clean + 1 hang squat clean + 1 jerk then “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) GLOW EVENT this Saturday at 8:00am! Rope Climb clinic this Sunday…