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Archive for the Workouts Category

9.21.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up BB Complex X4 w/ 45/35lb 5 – RDL’s 5 – Behind the neck Presses 5 – Back Squats Skills Split Jerk Technique: 1 – Footwork drills w/ No Bar – Straddle bar so Receiving position is not to narrow. – […]

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9.18.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Fall Warm Up (No Measure) 400m Run -then 2 Rounds of the following: 10 – Push Ups 10 – Sit Up to Straddle 10 – Alt Spiderman Lunges w/ twist 10 – Iron Cross 10 – Scorpions 10 – Air […]

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9.16.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run BB Complex: 5x 5 – Good Mornings 5 – Presses 5 – Back Squats Mobility 1. Hip Opener 2. Banded Shoulder (straight arm) 3. Banded Shoulder (bent arm) 4. 10 Iron Crosses and 10 Scorpions Metcon Jackie (Time) […]

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9.15.15

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 Filthy Fifty (Time) For […]

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9.10.15

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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9.915

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up CFN CrossFit Warm Up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups to Straddle Spiderman Lunge W/ a Twist Pull-ups OR band pull aparts Push Ups Gymnastics EMOM – 4 sets […]

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9.8.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 Minutes tops. choose drills best suit for each class. CFN Burgener Warm Up (No Measure) Burgener Warm up plus a few other Olympic Weightlifting drills. 3-5 Reps of each w/ Empty Barbell: 1. Down and Finish – Speed through […]

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9.4.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 Minutes tops – Work pulls from floor, and getting under bar fast. CFN Burgener Warm Up (No Measure) Burgener Warm up plus a few other Olympic Weightlifting drills. 3-5 Reps of each w/ Empty Barbell: 1. Down and Finish […]

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9.3.15

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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9.2.15

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 Core 4 x 30 seconds […]

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