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Archive for the Workouts Category

1.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up CFN Body Weight (No Measure) 2 Gym Runs (Down/Back,Down/Back) 10/10/10 3 Way Jumping Jacks 10 Push Ups 10 Rolling Sit-Ups to Straddle 5/5 Spiderman Lunge with twist 5 Toe Grab 2 Russian Baby makers 10 Squats 2 Gym Runs (Down/Back, […]

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1.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes on Rower – Technique focus and build up speed to a max effort for last minute. – Karaoke Down and back – High Knees down, Butt Kicks Back – High Kicks Down and Back – Alternating Lunges w/ […]

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1.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Metcon (Time) Partner WOD 100 DUs 90 Cal Row 80 Situps 70 Burpees 80 Situps 90 Cal Row 100 DUs

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1.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8 Minutes: 2 minutes gym runs Karaoke Lunge w/ a twist 1 leg RDL w/ a kick high knees/butt kicks Knee Hugs/ankle lifts lateral lunges Downward Dog to Shoulder roll Yoga Shoulder stretch 10 Scorpion 10 Iron Cross 10 Rolling […]

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1.14.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Station Warm Up (No Measure) 15 Minutes. 1st – 5 Minutes Rower 2nd – 5 Minutes with Agility ladder, agility cones, and hurdles 3rd – 5 Minutes w/ Sling Shots and traveling warm up Weightlifting 20 Minutes: Split Jerk […]

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1.13.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minute Sprint on Rower -then 5 Minutes- Karaoke down and back Alternating Lunge w/Twist 1 Leg RDL w/ High Kick High Knees/ Butt Kicks 2 Gym Runs Alternating Lateral Lunge Knee Hugs/Ankle Lifts Over/Over/Under/Under Hurdles -then 2 Rounds BB […]

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1.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 90 second HARD Row!! -then- 2 minute Gym Runs – Alternating lunge w/ twists – High Knees/Butt Kicks – Karaoke Left/Right – Arm circles Forward/Back/Cross – 1-leg RDL w/ High Kick BB Complex x 2 8 – RDLs 8 – […]

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1.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Minute Row. -then- 2 Rounds: 10 Push Ups 10 Sit-Ups to straddle 10 Alternating Lunge w/ Twist 10 Scorpion 10 Iron Cross 10 Burpees 10 Superman/Hollow Body on Rig -Then- Sling Shot circuit 10 Forward Steps 10 Backward Steps […]

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1.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up or Coaches Choice. 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 […]

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1.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes Row -THEN- 3 Rounds of: 10 Jumping Jacks 5 Burpees 10 Sit-Ups /rolling 5 Squats 10 Push Ups – THEN- 1 Minute Each Stretch-5 minutes Total Pigeon Stretch Twisted Lizard Puppy Dog Stretch Weightlifting Snatch Work: A: 5 […]

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