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Archive for the Workouts Category

11.5.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8 Minute AMRAP CFN Body Weight (No Measure) 2 Gym Runs 10/10/10 3 Way Jumping Jacks 10 Push Ups 10 Rolling Sit-Ups to Straddle 10 Spiderman Lunge with twist 10 Squats 2 Gym Runs 5 Burpees 5 Inch worm to […]

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Mikes Test Blog

Hello CFN athletes, I’m hoping to be able to get some cool information posted on the website CFN Blog regularly. -Coach Mike

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11.4.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Row/Foam Roll/ or CrossOver Symmetry before class if you are early. Get your body warm and ready to move some Weight! CFN Burgener Warm Up (No Measure) BB Complex: 3 x 5 reps each – RDLs – Press from behind […]

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11.3.15

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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11.2.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 sets of 5 reps each movement BB Complex – RDLs – Press from behind the neck – Back Squats 1 x 5 Reps Burgener Warm up 1. Down Up – Speed on bar/hips 2. Elbows high and outside – […]

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10.30.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge Elevated Walking Samson High Knees Walking 1 leg RDL Knee Hugs Toy Soldiers/High Kicks Walking Quad Stretch Lunge W/ Twist – 10 Arm Circles Forwards/Backwards, Across […]

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10.28.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 minutes on Rower. 3 x 5 Each Movement w/ PVC – Leg swings, Torso Twists, Pass throughs 3 x 5 Each Movement w/ BB – RDL, Press from back rack, Back Squat Mobility: Jerk Position Stretches, 10 Sec Each […]

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10.27.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge Elevated Walking Samson High Knees Walking 1 leg RDL Knee Hugs Toy Soldiers/High Kicks Walking Quad Stretch Lunge W/ Twist – 10 Arm Circles Forwards/Backwards, Across […]

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10.26.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row BB Complex x 4 5 – RDLs 5 – Presses from behind the neck 5 – Back Squats Mobility: 1. Lizard/Twisted Lizard 2. Puppy Dog Weightlifting Back Squat (4 x 10) Metcon BOME2015 Event 1 (AMRAP – Reps) […]

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10.23.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Minutes Row Mini Travel Warm UP: – Leg Kicks – Crawling Spiderman Lunge W/ Twist – Knee Hugs – High Knees – Walking Quad Stretch THEN: – BB Warm Up – 3 x 5 Reps Each – RDLs – […]

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