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Archive for the Workouts Category

9.22.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Stations – 2′ each 1 – Agility Ladder (2 feet forward, 2 feet sideways, Icky Shuffle, Lateral in and out of box, anything…) 2 – PVC Pipes hurdle jump rebounds 3 – :30 ON/:30 Off quick feet drill to […]

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9.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up **Do Crossover Symmetry if you get to class early!!! 5 rep Activations (2-3 Minutes)** 8 Minute AMRAP 200m Row 15 Russian KB Swings 53/35 10 Band Pull Aparts 5 Rolling Sit Ups 3 Strict Pull Ups/Ring Rows Skills SNATCH (Pull […]

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9.19.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up **Crossover Symmetry, and Shoulder/Upper back Mobility** – Before class 10′ Dynamic Warm Up (No Measure) 10 Total Warm up minutes BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) Leg Kicks (1) […]

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9.16.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.15.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 20 Jumping Jacks 15 Band Pull Aparts 10 Rolling Sit-Ups 5/5 Lateral Lunges 5.4.3.2.1 Wide stance walk out Push Ups Skills Double Under Practice/Stamina :30 work/:30 Rest – Regular Single Unders – Power Jumps – single, single, Double […]

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9.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up ** Do Crossover symmetry before class (5-7 reps activation) ** 8′ AMRAP 200m Row 8 Band Pull Aparts 8 Good Mornings 45/35 8 OH Squats w/ 1 second pause 45/35 8 Rolling Sit-Ups 8/8 Scorpions THEN after 8′ Snatch Position […]

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9.12.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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