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Archive for the Workouts Category

6.3.17

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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6.2.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Carioca 1 Leg RDL w/ high kick Spiderman Lunge w/ Twists Low Skips High Skips High Knees Skipping Leg Kicks Butt Kicks Lateral Lunges 20 Hinged forward skiing arms (straight back, tight core, and twist) 10 PVC Pass […]

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6.1.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up *Do 400m Runs instead of burpees, you’ll do enough burpees in the metcon CFN PVC (No Measure) 20 Burpees -then- 2 Rounds: 7/7 – Leg Swings 7 – Passthroughs 7/7 – Torso Twists 7 – Good Mornings 7/7 – Side […]

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5.31.17

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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5.30.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Steady AMRAP 250/200m Row 10 Push Ups 10 Rolling Sit Ups 5 PVC Pass Throughs 5 PVC OH Squats 5/5 PVC Leg Swings 10 Band Pull Aparts 5 Kips on Pull Up Bar or Shoulder Retractions Then Position Stretches […]

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5.27.17

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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5.26.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 12′ TOPS starts at beginning of 400m run. 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 […]

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5.25.17

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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5.24.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP – move steady 200m Row 10 Box Jumps (20″) 10 wall balls Unbroken 10 Russian KB Swings 53/35 THEN Sling Shot 2 x 8 reps – Left, Right, Forward, Backward Weightlifting Coach Up Back Squat (setup,execution, empty bar […]

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5.23.17

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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