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Archive for the Workouts Category

4.1.16

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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3.31.16

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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3.30.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes Pass throughs Leg swings Good mornings Torso twists Side bends OH Squats Metcon (No Measure) 30 Minute Amrap 500m Row 400m Run(10 gym runs down & back) 10 ball slams 30/20 5 wall climbs/inch worms w/push up Mobility […]

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3.29.16

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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3.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up If you arrive early do extra mobility if you need it. Foam roll or lacrosse ball 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 […]

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3.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 minute Row Spider-Man lunge with twists RDL with High Kick Karaoke Skips 16 scorpions 16 iron cross 10 rolling sit-ups 10 push ups Primer: 5-4-3 Empty bar thrusters Burpees over bar Front Rack Mobility 1. T-Spine/Lat Smash 2. Forearm […]

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3.24.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2rds: 8/8 leg swings 8 pass throughs 8 good mornings 8 scorpions 8 iron cross 8 rolling sit-ups 8 push ups 8 lunge with twists -then- 90 seconds each side Low Dragon Stretch (calf/Achilles) 60 seconds each Couch 60 seconds […]

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3.23.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 10-15 Minutes: 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge W/ a Twist Elevated Walking Samson High Knees Walking 1 leg RDL w/ High Kick Knee Hugs (ankle lifts) Toy Soldiers/High Kicks Walking Quad […]

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3.22.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Weakness warm up: 400m Row, 60 burpees over the erg Or 8 minutes (think smooth pace, not redline) Burgener warm up:(kinda) 1-down up 2-elbows high&outside 3-muscle snatch 4-snatch Push Press 5-OH Squat 6-snatch balance Position Stretches: 3x10seconds each 1-squatting Quad […]

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3.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Light 500m row (focus on technique and 1 good pull at a time with a one breath break in between) 2 rounds PVC/BW – 10 pass throughs – 10/10 Leg Swings – 10 torso twists – 10 push ups – […]

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