CrossFit Nucleus, CrossFit Nucleus – CrossFit


Spring 2016 (No Measure)

Move with a purpose and get sweaty!

10 minutes MAX

400-600m Run (3min)

Or – 3 minute Row/Bike

Karaokee 2

Spiderman lunge w/Twist-Twist 1

RDL w/high kick 1

High skips w/ reach 2

Side shuffle 2

Knee Hug/Ankle lift 1

High kicks 1

10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers

At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)


1. Foam Roll Lats

2. Wrist Stretch/foam roll Forearms

3. Skin the cat on BB


Power Cleans – Empty Bar/Light Weight on Coaches count.


power clean – Find 1RM


3-5 Sets of 3-5 Reps

Power Clean (Find 1RM)


5 Minutes Max MU’s (ring or bar)

Every time you drop do 2 Gym runs across the astro turf.

– Scale to C2B Pull Ups or Ring Rows

Metcon (AMRAP – Reps)

5 Minute AMRAP

Max MU, C2B, Ring Rows

2 Gym Runs every time you break a set

RX is ONLY Muscle Ups


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cool Down/Stretch