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Archive for the Workouts Category

11.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) Dynamic: 400m Run (2)Spider Man Lunge w/Twists (2)1Leg RDL w/High Kick (2)Knee Hug into Hip Flexor Lunge (2) Carioca (2) Lateral Lunges (1) High Knees (1) Butt Kicks (2) Sprint/Fast Runs (dig through […]

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11.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run, 2 Rounds: Sling Shot 10/10 (forward/backward, 10/10 (Left/Right) -then- Barbell Complex 3 rounds: 7 Good Mornings 7 Press 7 Back Squats Weightlifting Back Squat – 3 x 15,12,10 -Every 2 Minutes Bench Press 3 x 10 -Every 2 […]

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11.17.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic 10 Minutes CFN (No Measure) (Coaches Choice) 2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc. Karaokee 2 Arms Up Lunge with Twists 2 High Knees 2 (dollar every step) High Kicks 1 Quad Stretch 1 High Skips […]

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11.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Minutes: Lacrosse Ball Glute to Hip (2:00 each side) -then- 3 Rounds: 10 Thrusters 45/35 10 Rolling Sit-Ups 10 Band Pull Aparts (red) 5 High Box Jumps (no Rebounding) Weightlifting WEIGHTLIFTING WEDNESDAY!!! Clean Position Stretches (2-3 Rounds, 10-15 Seconds) […]

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11.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run (1)Spider Man Lunge w/Twists (1)1Leg RDL w/High Kick (1)Knee Hug into Hip Flexor Lunge (2) Carioca (1) Lateral Lunges (1) High Knees (1) Butt Kicks (3) Sprint/Fast Runs (dig through the middle) (1) Walking […]

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11.14.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Rounds: 400m Run/500m Row 20 OH Plate Lunges 45/35 10 T2B/V-Ups -set up Front Squat station- Mobility: 1: Hip Flexor :45/:45 2: BB Puppy Dog :45 3: BB Chest Stretch :45 4: Rig Assisted Squat hold :45 -(elbows drive […]

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11.12.2016

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run (1)Spider Man Lunge w/Twists (1)1Leg RDL w/High Kick (1)Knee Hug into Hip Flexor Lunge (2) Carioca (1) Lateral Lunges (1) High Knees (1) Butt Kicks (3) Sprint/Fast Runs (dig through the middle) (1) Walking […]

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11.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 400m Run 10/10 Sling Shot 12 DB Muscle Snatch Weightlifting Jerk Technique (position stretches) – Front Rack – Overhead Lockout – Left foot forward – Right foot forward 5 Tall Jerks (bar on forehead, on toes) 5 Split […]

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11.10.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) Dynamic: 400m Run (2)Spider Man Lunge w/Twists (2)1Leg RDL w/High Kick (2)Knee Hug into Hip Flexor Lunge (2) Carioca (2) Lateral Lunges (1) High Knees (1) Butt Kicks (2) Sprint/Fast Runs (dig through […]

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11.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP (move steady) – 100m Run ( 3 gym runs down and back=1) – 15 Band Pull Aparts – 10 HSPU’s/Push Ups Weightlifting Empty Bar Press Complex – 5 Strict Press (1 Second hold at top) – 5 Push […]

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