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Archive for the Workouts Category

2.28.17

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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2.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Mike’s Warm Up (No Measure) *crossover symmetry activation 5 reps each before if possible* 12′ – 15′ Total time. 500-1000m Row (Good pace, get sweaty) (2) Carioca (1) Spiderman Lunge w/Twist (1)1 Leg RDL (1) High Knees (1) Lunge with […]

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2.24.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Whiteboard warm up! Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box […]

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2.23.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Every year we embark on a 5 week fitness test/journey known as the CrossFit Games Open! Although none of us will probably make it to the next stage I like to think of this as our “Super Bowl”. It gives […]

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2.22.17

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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2.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15 Minutes Total. Mike’s Warm Up (No Measure) *crossover symmetry activation 5 reps each before if possible* 12′ – 15′ Total time. 500-1000m Row (Good pace, get sweaty) (2) Carioca (1) Spiderman Lunge w/Twist (1)1 Leg RDL (1) High Knees […]

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2.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15 Minutes, Do as much as possible. Mike’s Warm Up (No Measure) *crossover symmetry activation 5 reps each before if possible* 12′ – 15′ Total time. 500-1000m Row (Good pace, get sweaty) (2) Carioca (1) Spiderman Lunge w/Twist (1)1 Leg […]

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2.17.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2′ Max Calorie Row -then- PVC 2 Rounds 5 reps – Good Mornings – Pass throughs – Torso Twists – Side Bends – Leg Swings THEN BB Complex 2 Rds 7 Reps – Hang Muscle Snatch – Snatch Grip Push […]

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2.16.17

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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2.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minutes Max Calorie Row -then- 8′ AMRAP 8 KB Swings (70/53) 8 Burpees 8/8 Sling Shot Left/Right Steps 8 Rolling Sit-Ups 8 KB Lateral Lunges (or Goblet Squats, whatever allows you to get Low in the Heels) 35/25 -then- […]

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