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Archive for the Workouts Category

8.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Metcon Metcon (No Measure) 30 Minute AMRAP 800m Run 30 Abmat Sit Ups 500m Row 30 V-Ups 100 DU’s :45 Hollow Body Hold (accumulated) (keep Shoulders off the ground and low back Pressed into the Floor, Don’t Cheat this!!!) Mobility 3 […]

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8.17.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15 minutes MAX 2016 Summer Dynamic Warm Up (No Measure) 2 Minutes Gym Runs/Rower/Bike -1 Knee Hugs on toes into Elevated Samson w/ Reach -1/1 High Knees/Butt Kicks -1 1-Leg RDLs w/ Leg Kicks -2 A-Skips -1 Triangle Lunge -2 […]

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8.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 steady rounds: 30 DUs 10 good mornings 10 push ups -then- Snatch position stretches (3x:15) 1:squatting quad 2:OH lockout 3: OH Squat -then- Quick burgener warm up 1:down up 2: elbows high and outside 3: muscle snatch 4: snatch […]

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8.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Couch Stretch 1:30 each side -then- 3 rounds: 250/200m Row 10 Double KB Front Squat 10 Kipping pull ups Weightlifting 1:Back Squat 5×5@70% – every 2:30 2:Strict Press 5×5@70% – every 2:00 Back Squat (5×5@70%) Shoulder Press (5×5@70%) Metcon Metcon […]

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8.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Do Crossover Symmetry if you can before class! 8 Minute AMRAP 30 DU’s, 5 Inchworm Push Ups, 5 Kipping Pull ups, 10 Box Jumps at 20″ Weightlifting 20 Minutes to find both of these. High Hang Clean + Jerk 1RM […]

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8.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) 2 Minutes Gym Runs/Rower/Bike -1 Knee Hugs on toes into Elevated Samson w/ Reach -1/1 High Knees/Butt Kicks -1 1-Leg RDLs w/ Leg Kicks -2 A-Skips -1 Triangle Lunge -2 Carioca -1 Alternating […]

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8.10.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up CrossOver Symmetry if you get to class early! 4 steady rounds: – :30 Plank – 10 DB Push Press (focus on dip in heels and full stretch with active shoulder finish, tight butt, tight gut!) – 30 DUs Mobility 1-Puppy […]

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8.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) 2 Minutes Gym Runs/Rower/Bike -1 Knee Hugs on toes into Elevated Samson w/ Reach -1/1 High Knees/Butt Kicks -1 1-Leg RDLs w/ Leg Kicks -2 A-Skips -1 Triangle Lunge -2 Carioca -1 Alternating […]

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8.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 minutes on Rower/Bike/Gym Runs -then- 2 minutes Sling Shot -then- 2 rounds: 10 reps each (good mornings, press, back squat) Mobility 30 seconds each: – Banded Hip Flexor – Banded Hamstring – Figure 4 Hip Stretch Weightlifting Back Squat […]

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8.5.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) 2 Minutes Gym Runs -1 Walking Knee Hugs On Toes -1 Triangle Lunge with Twists -1 1-Leg RDLs w/ Leg Kicks -1 Alternating Laterl Lunges -2 A-Skips -1 Inchworms -1 Elevated Walking Smason […]

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