Call Us: 618-416-8677

Archive for the Workouts Category

4.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

4.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Fall Warm Up (No Measure) 400m Run -then 2 Rounds of the following: 10 – Push Ups 10 – Sit Up to Straddle 10 – Alt Spiderman Lunges w/ twist 10 – Iron Cross 10 – Scorpions 10 – Air […]

Read more

4.26.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

4.25.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 800m run/1000m Row -then- BB Complex 4 x 5 Reps – Good Mornings – Presses – Squats THEN Jerk Position Stretches 3 x :10 – Front Rack – OH Lockout – Right Foot Forward Lockout – Left Foot Forward Lockout […]

Read more

4.24.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP w/400m run buy in – 10 Russian KB Swings – 10 goblet squats – 10 rolling sit ups – 10 band pull aparts – 10 Burpees – 10 kips on bar – 10 push ups Weightlifting Squat Cleans […]

Read more

4.22.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

4.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

4.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3′ AMRAP Burpees to 6″ target (pull up bar is fine) -then- 6′ AMRAP – 8 PVC Passthroughs – 8/8 PVC Leg Swings – 8 PVC torso twists – 8 PVC Good Mornings – 8 PVC OH Squats/Air Squats Skills […]

Read more

4.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP – 30 Burpee Buy In – 10 Russian KB Swings 10 Goblet Lunges (5 each leg) 7 Rolling Sit-Ups 4 Kips/Kipping Pull Ups THEN (2 Minutes tops) Clean Position Stretches 2 x :15 – Squatting Quad – Front […]

Read more

4.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Crossover Symmetry if you are early (Activation 5-6 reps each movement, 3-4 Minutes tops) 500m Row -then- 10′ AMRAP of moving steadily warming up 8 Rolling Sit ups 8 Box Jumps – step down (squat jumps if you cant jump […]

Read more
Page 1 of 4312345...102030...Last »