04.20.16
The Bluegrass Way 18 minutes to find 1 RM split jerk (from rack) then 5 Rounds: 60 DU 40 Squats 20 Cal Row EXTRA WORK: 6 Rounds for time of: 5 TnG Unbroken Squat Cleans at 205/145
04.19.16
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)
04.18.16
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
Pan Fried Brussel Sprouts With Bacon And Almonds
Blanch the brussels sprouts in boiling salted water for 3-4 minutes until fork-tender. Drain and refresh under cold water.
WOD – April 22nd 2015
CrossFit® Open 15.3 Replay 14min AMRAP 7 Muscle-Ups 50 Wall Balls 100 Double Unders
Foucher Vs Brooks in 15.3
In preparation for our replay of 15.3 tomorrow check out the live announcement of 15.3 from this years games.
WOD – April 22nd 2015
[Part A] Clean & Jerk 3-3-3 Clean & Jerk [Part B] Barbara 5 Rounds For Time With 3 Minutes Rest Between Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats [Part C] Metcon 4 Minute Amrap Burpee Box Jump (30/24)
WOD – April 21st 2015
[Part A] Front Squat 1-1-1-1-1 Front Squat [Part B] Metcon For Time: Row 1000m Run 200m Row 800m Run 400m Row 600m Run 600m Row 400m Run 800m Row 200m Run 1000m