Call Us: 618-416-8677

Archive for the Workouts Category

3.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 750/600m Row or 800m Run 10 scorpion, 10 iron cross, 10 rolling sit-up to straddle, 10 lateral lunges, 10 push ups Then 3 rounds 5 reps each – RDLs – Press and stretch (snatch grip behind the head if possible) […]

Read more

3.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 800m run 2 rounds: 10 pass throughs, 10/10 leg swings, 10 torso twists, 10 good mornings, 10 Spider-Man lunge with twist, 10 lateral lunges, 10 rolling sit-ups to straddle, 10 push ups Mobility 1 minute Saddle 1 minute Puppy Dog […]

Read more

3.7.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Basic Body Weight Progressions (Gymnastic Press series) (No Measure) 2 minutes Hard Row/Gym Running! ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull Ups, Scorpions (5-10 Reps) ROUND 2: 30-50 DU’s, Lunge w/ Twist, Strict HSPUs/Pike, K2E/V-Ups, Kipping Pull […]

Read more

3.4.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5-10 Minutes Coaches Lead!! Mobility if needed! Examples: Wrist/Forearm stretch Frog stretch Kneeling hamstring Banded front rack THEN BB Complex 3 Rds 5 RDLs 5 Press & Stretch 5 Front Squats Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute […]

Read more

3.3.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 rounds 5 reps each PVC Passthroughs, Torso Twists, Good Mornings, Side Bends, Leg swings front/side Metcon Metcon (No Measure) 20 Minutes (1 Minute Each Station) Battle Ropes Agility Ladders Ski Erg Gym Runs 20 Sit-ups ,40 heel touches Cool […]

Read more

3.2.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 minutes Rowing-Push your Pace here! -then- 10 reps: Scorpions, iron Cross, rolling Sit-Ups, Push Ups, lateral lunges, air squats, burpees, grasshoppers Skills EMOM x 12 1. 50 DUs 2. 30-45 Second HS Hold 3. 3-5 MU/Transitions/Ring Rows w/tempo Metcon […]

Read more

3.1.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run/500m Row Then 5 minutes Dynamic Travel Warm Up. Then BB Complex 3x(5,5,5) – RDLs, Press & Stretch, Squats Mobility Front Rack: 1. TSpine Foam Roll 2 minutes 2. LB Forarm Smash 1minute each side 3. Lat Stretch 1minute […]

Read more

2.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run/500m Row -then- 6 Minutes Travel Dynamic warm up – then- 10 of each: Scorpions, Iron Crosses, Sit-ups, Push Ups Weightlifting BB Complex warm up 5 reps x 3 rounds – RDLs, Press & Stretch, Squats Clean Position Stretches […]

Read more

2-26-16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Coaches lead! 10 minutes to get heart pumping and body loose! Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups […]

Read more

2.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Down and back each – Jog – Karaoke – High knees/ Butt Kicks – Crawling Spiderman Lunge w/ a Twist – Elevated Dragon (hip Flexor) – 1 Leg RDL w/ High Kick – Knee Hug/Ankle Lift – Lateral Lunges – […]

Read more
Page 40 of 52« First...102030...3839404142...50...Last »