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Archive for the Workouts Category

7.31.17

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 Metcon Metcon (5 Rounds for time) Every 6 minutes, 30 minutes (5 sets) 500m Row […]

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7.29.17

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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7.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Only do 6′ AMRAP for Warm Up. The workout does not require a massive workout, just try to go hard for 6′ to get your body primed up. Go fast here and make it kinda suck, it will make settling […]

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7.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Matt Chan Warm Up+ (8-10 Minutes) (No Measure) (25) Jumping Jacks – wrists behind back (20) Jumping Jacks – arms forward/back (5/5) Spiderman Lunge w/twist & point (6/6) Lateral Lunge (10/10) Speed Skater Arm Swings (5…1) Wide Stance Walk out […]

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7.26.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Warm Up 200m Run 20 Russian KB Swings (unbroken) 15 Band Pull Aparts 10 Rolling Sit Ups 5 Burpees w/ 6″ Jump Mobility 2′ Each Side – Lazy Pigeon 1′ Each Side – Hip Flexor Stretch, hands up in […]

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7.25.17

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 2′ PVC Front Rack stretch on Box/Bench – Elbows together, hands wide as possible, […]

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7.24.17

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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7.22.17

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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7.21.17

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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7.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Run 800m then jump into the regular 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) […]

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