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Archive for the Workouts Category

12.6.16

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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12.5.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row THEN 2 Rounds: Sling Shot, 10 KB Goblet squats, 10 Rolling Sit-Ups THEN 2 x :30 Dead Bug Weightlifting -2-3 Ram Up sets building in weight to working weight 5 x 5 Front squats, every 2 minutes Front […]

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12.3.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Coaches choice! Metcon Metcon (AMRAP – Rounds and Reps) 20′ AMRAP – 10 pull ups – 20 burpees – 45 DUs

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12.2.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row 3 Rounds: 10 Band Pull Aparts, 10 Lateral Lunges, 10 Rolling Sit Ups, 10 Scorpions Then 2 x :30 Dead Bug Work Weightlifting Front Squat (3×12) Metcon Metcon (Time) 3 Rounds for time: 25 American KB Swings 70/53 […]

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11.30.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 20 Russian KB Swings 53/35 8 Sling Shot Steps wide stance (F/B/L/R) 12 Rolling Sit Ups THEN 2 Rounds: :30 Dead Bug Work (Stay ACTIVE) 5/5 See Saw Walks (big toe, fire that booty!) Weightlifting 10′ EMOM Misfit […]

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11.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Rounds: :30/:30 DU Practice (5 Minutes) 2 Rounds: 8/8 Sea Saw Walk (Dig big toe into ground, straight spine, arms out to side, hinge at hip, fire hamstring/glutes through heel to straighten body, other side) :30 Dead Bug Work […]

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11.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row Rounds: Sling Shot (wide stance, stay on train tracks, lead with heel) 10 F/B/L/R 20 Jump Lunges THEN Dead Bug 2 x :30 MOBILITY: 2 x :30 KB Squat Holds/:30 Rest Weightlifting 2-3 Warm Up Sets in 4 […]

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11.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m run/500m row then 3 Rounds: 14 KB Lateral lunges HS walk (no more then :60) 1 Minute Burpees THEN Dead Bug 2 x :30 Mobility: Puppy Dog Stretch :60 Yoga Shoulder Stretch :60/:60 Weightlifting DB Strict Press – 4 […]

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11.23.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 650/500m Row 2x 10 Sling shot F/B/L/R Dead Bug 2x:30 BB Complex 3×5 Good Morning, Press, Front Squat Clean Position Stretches: – Squatting Quad – Front Rack – OH Lockout – Front Squat Weightlifting 10′ emom at 65-70% – you […]

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11.22.16

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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