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Archive for the Workouts Category

7.27.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 rounds: 50 DUs, 15 rolling Sit-ups, 10 push ups -then- BB Work-3rounds (unbroken&quick) 5-strict press 5- good mornings 5-back squat Skills Coach up T2B – set shoulders, push/pull on bar, knees up, kick bar Metcon Build up to heavy(ish) […]

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7.26.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Do crossover symmetry if you get there early! 3rds: 50 DUs, 10 Rolling Sit-ups, 15 band pull aparts -then- Snatch Position Stretches (3x:10) – Squatting Quad -OH Lockout -OH Squat Snatch ABCs. 3PP, 2PP, No Pause – Deadlift – Snatch […]

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7.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 minute Row -then- 3 rounds: -10 knee hug into Spider-Man lunge with a twist -10 rolling sit-ups -10 Scorpions -10 push ups -10 lateral lunges -then- MOBILITY – Puppy Dog – Samson/hip flexor – OH Lockout w/BB – OH […]

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7.22.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -then- 2 Rounds 10 rolling sit-ups 10 lateral lunges 10 knee hug lunge w/twist 10 scorpions 10 push ups 10 leg kicks/toy soldiers -then- Mobility: Banded Hamstring Banded Samson Metcon – BB Complex – build up to Deadlift […]

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7.21.16

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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7.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Minute AMRAP Primer 10 Burpees 10 Empty Bar Thrusters 10 Box Jumps 20″ Metcon Metcon (AMRAP – Rounds and Reps) 36 minute AMRAP 400m Run 1000m/850m Row 100 DUs – 250 Single unders Cool Down/Stretch ROMWOD 1 minute stretches […]

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7.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up CFN Oly Warm Up (No Measure) 3-4 Minutes Row/Run/Bike/DU’s/Burpees over a bar BB Complex: 3 x 5 reps each – RDLs – Press from behind the neck – Back Squats Burgener Warm up: 5 Reps each 1. Down Up – […]

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7.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 minutes Max distance Row – then – 2 rds 15 Banded OH Squats 10 Rolling Sit-ups 15 Push Ups 10 Band Pull Aparts MOBILITY 1-KB Goblet Squat hold (3x:25/:10rest) 2-Lat stretch on Rig 3-OH Bar Lockout(:10) to a OHS […]

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7.15.16

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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7.14.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row -then- 2 rounds: 10 band pull aparts 10 rolling sit-ups 10 front squats 10 Push press Weightlifting Position Stretches(3×10) – Squatting Quad Clean – Front Rack – Front Squat – OH Lockout Split foot (your choice) THEN 6x(2)Squat […]

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