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Archive for the Workouts Category

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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4.8.17

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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4.7.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 20/15 Calorie Row 15 Russian KB Swings 53/35 -then- Carioca (2) Hip Flexor Lunge w/ Twists (1) 1-leg RDL (1) Leg Kicks (1) A-Skips/B-Skips (1/2 and 1/2) Skipping Leg Kicks (1) Lateral Lunges (1) -then- Clean Position Stretches […]

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4.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP 30 Jumping Jacks (3Ways-Regular, Cross Arms, Up Down Arms) 20 Bent Forward Torso Twists 10 Rolling Sit Ups 10 Push Ups 10/10 Lateral Lunges 10 PVC Pass Throughs 10/10 PVC Leg Swings 10 PVC OH Squats 5 Kipping […]

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4.5.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 9′ AMRAP 250m/200m Row 10 KB Swings (53/35) 10 Push Ups 10 Box Jumps/Step Ups 20″ 5-10 Kipping Pull Ups or Kips on bar Snatch Position Stretches 3 x :10 each – Squatting Quad – OH Lockout – OH Squat […]

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