CrossFit Nucleus, CrossFit Nucleus – CrossFit


200m Run

Carioca (2)

1-leg RDL w/ High kick (1)

Hip Flexor Lunge W/ Reach/bend (1)

Lateral Lunges (1)

Low Skips (1)

High Skips (1)

Skipping Leg Kicks (1)

High Knees (1)

Butt Kicks (1)

Walking Quad Stretch (1)

10 Rolling Sit-Ups

10 Scorpions

10 Iron Crosses


Get weights but do not load your Barbell yet. 135/95 is RX


Go through all the movements with empty bar a few reps as a class.

9/11 Tribute WOD (Time)

2001m Run/Row (1.25 Miles)

11 Thrusters 135/95

11 Burpee C2B Pull Ups

11 Power Snatch 135/95

11 Box Jumps 30″/24″

11 Power Clean & Power Jerks 135/95

11 HSPUs

11 Sumo Deadlift High Pull 135/95

11 Muscle Ups (Ring or Bar)

11 Back Squats 135/95

2001m Row/Run

* Start with Row OR Run and finish with the one you didn’t start with.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)