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Archive for the Workouts Category

2.14

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP 500m Row Buy in -then DB Complex- – 5 DB Hang High Pull – 5 DB Power Clean from floor – 5 DB S2OH – 5 DB Front Rack Squats – 5 DB Back Rows – 5 DB […]

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2.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Carioca (down and back) Spider-Man Lunge W/ Twist (1) Knee Hug/Ankle Lift (1) 1-Leg RDL w/ High Kick (1) 10 Hollow body – Arch Kips -then- 3 Rounds: 16 DB Step Ups 20-35lb DBs/20″ box 12 Russian KB […]

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2/10/17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15′ AMRAP – Move steady and get sweaty 12/10 Calorie Row 10 Burpee over rower 10 Rolling Sit-Ups 10 Box Jumps 10 KB Swings 10 DB Push Press 40/25 10 Spiderman Lunge w/ Twist 5 Downward Dog to Seal Stretch […]

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2.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Double Unders – :40 work/:20 Rest – Work Progressions or just Try to go as unbroken as possible/AMRAP – 6 Sets/ 6 Minutes MB Clean Skills (5-10 Reps Each) – Deadlift Shrug – Shrug & Pull under ball – MB […]

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2.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2′ Max Calorie Row (go Fast!!) -then- 2 Rounds: 8 Reps each – Band Pull Aparts – Rolling Sit-ups – Scorpions – Push Ups – Lunges w/ twist (4 Each Side) -then- BB Complex 2 x 7 reps – Press […]

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2.7.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 750/600m Row Carioca (2) 1-leg RDL w/ High Kick (1) Spiderman Lunge W/ Twist (1) Skips (1) High Knees(1) Skipping Leg Kicks (1) Butt Kicks (1) 10 Rolling Sit Ups 10 Push Ups 10 Air Squats (Slow) 10/10 Scorpions 10/10 […]

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2.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up (15-20 Minutes) 800m -then- Carioca (2) Leg Kicks (1) High Knees/Skips (1) 1-leg RDL w/ Kick (1) Crawling Spider-Man Lunge w/ Triangle Twist (1) Lateral Lunges (1) 10 Rolling Sit-Ups 10/10 Scorpions 10 Push Ups :30 Downward Dog Stretch -then- […]

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Happy Birthday Lindsey!! 2/3/17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 10 Burpees 10 Rolling Sit-Ups 10 Band Pull Aparts 10 Push Ups 10 Russian KB Swings (heavy if possible) Clean Position Stretches 2 x :15 – Squatting Quad – Front Rack – OH Lockout – Front Squat 5 […]

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2.2.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1000m Row – 6x DUs :30 work/:30 rest – Kipping Technique –1: shoulder retractions –2: hollow body – arch –3: knee drive up –4: hip pops –5: kip pull ups MB Clean Drill 2×5 alt partner – Deadlift straight arms […]

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2.1.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP 5 Strict Pull Ups 10 Rolling Sit-Ups 15 Burpees -then- 3 Rds (5-6-7) Reps Each – Good Mornings – Hang Muscle Cleans – Thrusters THEN Position Stretches 2 x :15 Each – Squatting Quad – Front Rack – […]

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