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Archive for the Workouts Category

10.21.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 rounds: 400m Run, 50 DUs, 15 Push ups, 8 rolling sit-ups Weightlifting As a class- 5 Strict Press (coach it up, Pause frequently) 5 Push Press (coach it up) THEN 4×3 Push Press (Every 90 seconds) Push Press (4×3) […]

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10.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 rounds: 400m Run, 12 Rolling Sit-Ups, 24 KB Lateral Lunges Weightlifting Empty bar set of 5 Back Squats with 3 second pause at bottom. -then- 5×5 Back Squat w/1second pause at bottom Back Squat (5×5) Metcon Metcon (Time) 21-15-9 […]

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10.19.16

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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10.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Sling Shot BB Complex 3 x 5 – DL, RDL, Muscle Snatch, Push Press, Back Squat, Good Mornings Weightlifting Empty bar set of 5 reps Power Snatch -then- Power Snatch 5 x (1.1) Power Snatch (5 x 1.1) […]

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10.17.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Sling Shot 10 Reps BB Complex 3 x 5 – DL, RDL, Hang Muscle Clean, Split Jerks, Back Squat, Good Mornings -then- 10 Tall Box Jumps Weightlifting 20 Minutes: 10×1 Squat Clean and Split Jerk – Up to […]

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10.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 Minute Dynamic Weightlifting Bench Press 5 x 3 – Every 90-120 Seconds DB Walking Lunges 3 x 20 – Every 2 Minutes Bench Press (5 x 3) Barbell Walking Lunges (3 x 20) barbell walking lunges Metcon TBD

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10.14.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Sling Shot 2 x 10 Reps (forward/backward/sides) -then- BB Complex 3 x 5 reps – Dl, RDL, Hang Muscle Snatch, Push Press, Back Squat, Good Mornings -then- Quick reps of 3PP,2PP,No Pause (Snatch Pull, Snatch High Pull, Power […]

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10.13.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up PVC Pipe warm up 5 Minutes – 15 Rolling sit-ups, 10 Squats, 10 push ups Double Under Progressions (1 Minute Each) – Single Unders (:30) – Power Jumps (:30) – 1,1,2,1,1,2 (:30) – 1,2,1,2,1,2 (:30) – Double Unders (:30) Metcon […]

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10.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Sling Shot Forward/Backward AND Left/Right (10) BB Complex 3 x 5 – DL – RDL – Hang Muscle Snatch – Push Press – Back Squat – Good Mornings Then 20 Alternating Walking Lunges (SLOW) Weightlifting 20 Minutes total […]

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10.11.16

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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