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Archive for the Workouts Category

8.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 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) Lunge With Twists (1) High Skips (1/1) High Knees/Butt […]

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8.11.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Summer 2017 10′ Warm Up 2.0/run (No Measure) 10′ AMRAP – Move steady and get warmed up 200m Run 5 Rolling Sit Ups 10 Band Pull Aparts 15 Russian KB Swings 53/35 20 Air Squats Mobility Crossover Symmetry Activation (7 […]

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8.10.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row -then- 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) Lunge With Twists (1) High Skips […]

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8.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Summer 2017 10′ Warm Up 2.0/run (No Measure) 10′ AMRAP – Move steady and get warmed up 200m Run 5 Rolling Sit Ups 10 Band Pull Aparts 15 Russian KB Swings 53/35 20 Air Squats Metcon Metcon (Time) 4 Rounds […]

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8.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 10-15 Minutes: 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge W/ a Twist Elevated Walking Samson High Knees Walking 1 leg RDL w/ High Kick Knee Hugs (ankle lifts) Toy Soldiers/High Kicks Walking Quad […]

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8.7.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP – Move steady and get warmed up 200m Run 5 Rolling Sit Ups 10 Band Pull Aparts 15 Russian KB Swings 53/35 20 Air Squats Mobility Front Rack/Overhead 1 – PVC Underhand grip on box for :60-:90 2 […]

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8.4.17

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 […]

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8.3.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Summer 2017 10′ Warm Up (No Measure) 10′ AMRAP 10 Calorie Row 5 Burpees over Rower 10 Air Squats 5 Rolling Sit-Ups 10 Push Ups Mobility Lazy Pigeon (:90 each side) Banded Hamstring (:60 each side) Banded low back twist […]

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8.2.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Tops. 400m Run Carioca 1-leg RDL w/ Leg Swing Lateral Lunges High Knees Butt Kicks Spiderman Lunge w/ Twist Inchworm walk outs -Then- BB Work (3-8 Reps each) 1-3 Rounds RDLs, Snatch Grip Press behind the neck, Back/OH Squats, […]

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8.1.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 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) Lunge With Twists (1) High Skips (1/1) High Knees/Butt […]

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