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Archive for the Workouts Category

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 […]

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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 […]

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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 […]

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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 […]

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4.17.17

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 […]

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4.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 12′ AMRAP – 750/600m Row or 800m Run Buy in – 10 Push Ups 10 Rolling Sit Ups 10 PVC Pass throughs 10 PVC OH Squats (SLOW and Controlled) 3 Wall Walks 5 Traveling HS Kick Ups (keep arms locked […]

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4.13.17

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 […]

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4.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15′ Total 1000m Row (4:30 Minute Cap) -then- 3 rds: 15 Russian KB Swings 53/35 10 Box Jumps (step Down, No Rebounding) 5 Strict Pull Ups/ Ring Rows(10 reps) -then- Lazy Pigeon 1:00 Each Side Downward Dog 1:00 Dragon 1:00 […]

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4.11.17

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 […]

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4.10.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP – Move quickly and push the pace here, get sweaty and out of breath! 250/200m Row 10 Russian KB Swings 20 Step Ups (20″) or Alternating Lunges (focus on moving good and driving through heels) 10 Rolling Sit […]

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