Call Us: 618-416-8677

Archive for the Workouts Category

5.22.17

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 […]

Read more

5.20.17

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 […]

Read more

5.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up No More then 15 Minutes – Move Steady 1500m/1200m Row (really focus on Form, straight back, leg drive, shoulders back, etc..) 3 Rounds: 5 Inchworm walk outs with 2 Push ups each time 10 Rolling Sit-Ups (big stretch back and […]

Read more

5.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic 10 Minutes CFN (No Measure) (Coaches Choice) 2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc. Karaokee 2 Arms Up Lunge with Twists 2 High Knees 2 (dollar every step) High Kicks 1 Quad Stretch 1 High Skips […]

Read more

5.17.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Steady Rounds: OR 12 Minutes Tops 7 Burpee Box Jumps (20″ is fine) 14 Russian KB Swings (53/35 is fine) 7 Leg Swings (PVC)(front/back and side to side) 7 Pass Throughs (PVC) 14 Torso Twists (PVC) Position Stretches Clean: […]

Read more

5.16.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 12 Minutes Tops! so get moving and get warmed up quick! 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 […]

Read more

5.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 200m Run, :45 Goblet Squat Hold w/ KB, 7 Burpees, 4/4 Spiderman Lunge w/ Twists, 4/4 1 Leg RDL Then Grab Empty Barbell, set up on Rig and do some BB movements (good mornings, presses, squats) Weightlifting Back […]

Read more

5.13.17

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 […]

Read more

5.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run/500m Row BB Complex – 4 x 5 Reps – RDLs/Good Mornings – High Hang Muscle Snatch – Snatch Grip Press – High Hang Power Snatch – OH Squats Weightlifting 3PP Power Snatch Drills (3-5 Reps each movement, mix […]

Read more

5.11.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 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 Bends 7 – Overhead Squats -then- 20 Burpees Metcon have fun and keep […]

Read more
Page 4 of 48« First...23456...102030...Last »