Call Us: 618-416-8677

Archive for the Workouts Category

7.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Work Steady Through 3 Rounds: 4 Gym Runs 5 Kipping Pull Ups 20 Unbroken Wall Balls Mobility 1 – 60 Second KB Squat hold 2 – Puppy Dog 3 – Lat Stretch on Rig 4 – Skin The Cat/Chest stretch […]

Read more

7.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up move steady through 10′ AMRAP 20 Jumping Jacks 10 Squats 10 Push Ups 10 Rolling Sit-Ups 10 Burpees Weightlifting 5 x 5 Bench Press every 2 minutes Bench Press (5 x 5) Metcon Metcon (Time) Chipper 35 Ring Dips (bar/box/ring […]

Read more

7.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Coaches Lead Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 40 Minutes 10 – DB Push Press 50/35lb 10 – DB Hang Power Clean 50/35lb 10 – DB Deadlift 50/35lb 10 – Box Jumps 24″/20″ (step ups/Squat Jumps) 10 […]

Read more

7.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up (Move through this quickly) 750/650m Row -then- 2 Rounds: 10 reps each Rolling Sit-Ups Push Ups BB RDLs BB Front Squats BB Hang Muscle Clean Mobility Clean Position Stretches: (3x10Seconds each) – Squatting Quad – Front Rack – Front Squat […]

Read more

7.7.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Steady Rounds of: 10 Rolling Sit-Ups 15 Band Pull Aparts 10 Empty Bar Strict Press 4 Gym Runs (down and Back) Mobility Jerk Position Stretches: (3 x 10 Seconds each) – Front Rack – OH Lockout – Left Foot […]

Read more

7.5.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row in less then 2:20. If you don’t get to 500m in 2:20 then do 10 burpees over the rower. (Get the 500m done) -then- 10 each movement: Rolling Sit-ups, push ups, Scorpions, Iron Cross, Lunge with Twists, lateral […]

Read more

7.1.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up FOAM ROLL 5 MINUTES BEFORE WARM UP Warm-up (No Measure) 3 Rounds OR 10 Minutes 10 empty bar snatches 10 ring rows 10 oh squats 5 burpees–then– Warm-up (No Measure) Snatch ABC’s/ 3 Part Pause – snatch pull – high […]

Read more

6.30.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Running Warm Up CFN (No Measure) High Kicks 2 Knee Hugs 1 Ankle Lifts 1 Lunge with Twists 2 Forward/Backward Hurdle Step Overs 1/1 Heel Walk 1 Toe Walk 1 Walking Quad Stretch 1 High Knees 1 Butt Kicks 1 High […]

Read more

6.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 minutes Coaches led Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball […]

Read more

6.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -then- 3 rounds BB Complex – 5 RDLs – 5 Back Squats – 5 Press and stretch :Then: 16 reps each-scorpions, iron cross, rolling sit-ups, alt Spider-Man Lunge with twist Weightlifting Power Clean Technique – setup, execution, light […]

Read more
Page 20 of 41« First...10...1819202122...3040...Last »