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Archive for the Workouts Category

6.6.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes Foam Roll (Lats/Front Delts/Chest) -then- 10 of each: Burpees, Push Ups, Rolling Sit-ups, Scorpions, Iron Cross, Lateral Lunges, Air Squats, Arm Swings, Torso Twists -then- 2 Karaoke 2 A-Skips 2 High Knees/Butt Kicks 2 1-leg RDL (ostrich) 2 […]

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6.3.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 reps each: Burpees, Rolling Sit-ups, Lateral lunges, Iron Cross, Scorpions, Push ups -then- 3 Rounds of DB Complex (5 reps each) – RDLs – Hanging High Pull – Muscle Snatch from shins – Thrusters – Bent over Rows – […]

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6.2.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up (10 Minutes tops) 400m Run PVC Work (1Round) – 10 Pass Throughs – 10/10 Leg Swings – 10 Good Mornings – 10 OH Squats – 10/10 Twists – 10/10 Side Bends 10 of Each – Scorpions, Iron Cross, Rolling Sit-Ups, […]

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6.1.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up (10 minutes Tops) 400m Run/500m Row 2-A-Skips 2-knee hug into Samson lunge 1-high knees 10reps-kips on Bar 1-but kicks 2-alternating lateral lunge 10reps-Arm Swings Forward, Backward, Hugs 2-1 leg RDL w/opposite hand touch 10 reps: Scorpions, Iron Cross, Rolling Sit-Ups […]

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5.31.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Spring 2016 (No Measure) Move with a purpose and get sweaty! 10 minutes MAX 400-600m Run (3min) Or – 3 minute Row/Bike Karaokee 2 Spiderman lunge w/Twist-Twist 1 RDL w/high kick 1 High skips w/ reach 2 Side shuffle 2 […]

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5.30.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up PVC warm up 3 RDS: 8 Passthroughs 8 Torso Twists 8 Good Mornings 8/8 Leg Swings (all directions) Mobility **These are suggestions!! Do what you need to get yourself ready for Murph!!** Yoga shoulder opener Calf/Achilles stretch Kneeling hamstring Couch […]

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5.27.2016

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Spring 2016 (No Measure) Move with a purpose and get sweaty! 10 minutes MAX 400-600m Run (3min) Or – 3 minute Row/Bike Karaokee 2 Spiderman lunge w/Twist-Twist 1 RDL w/high kick 1 High skips w/ reach 2 Side shuffle 2 […]

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5.26.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run/500m Row -then- 3 Rounds: 15 OHS BB/PVC 15 Band Pull Aparts 15 Rolling Sit Ups Skills Overhead Squats HSPUs Weightlifting FInd 1RM OR 3-5 Sets of 3-5 Reps Overhead Squat (Find 1RM) Gymnastics Find Max OR 3-5 Sets […]

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5.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 50 Single Unders 25 Abmat Sit-Ups 15 Push Ups -then- High Knees 2 Butt Kicks 2 High Kicks 2 Karaoke 2 Lunge W/ Twists 2 A-Skips 2 Knee Hugs 2 Metcon Nucleus Sprint Triathalon (Time) For Time: 1500m […]

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5.24.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Spring 2016 (No Measure) Move with a purpose and get sweaty! 10 minutes MAX 400-600m Run (3min) Or – 3 minute Row/Bike Karaokee 2 Spiderman lunge w/Twist-Twist 1 RDL w/high kick 1 High skips w/ reach 2 Side shuffle 2 […]

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