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Archive for the Workouts Category

1.27.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes Cycle through 2 Gym Runs, Karaoke, High Knees, Butt Kicks, Leg Kicks, 1-leg RDLs, Lunge w/twist…. Then Barbell Complex x 3 5 – RDLs 5 – Press and Stretch 5 – Back Squat Mobility: Position Stretches x 10 […]

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1.26.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes. (Cycle through following) 2 Gym Runs, Karaoke, High Knees, Butt Kicks, Leg Kicks, Lunge w/twist -then- EMOM x 9 Minutes 1. 30-50 Unbroken DU’s/Power Jumps 2.15-20 Strict Push Ups (Scale on Knees) 3. 30 Second Chin Up Hold/Supinated […]

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1.25.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Minutes Rower. (keep heels on rower) 5 Minutes Traveling/Body Weight movements. (coaches Choices) MOBILITY: (quick) 1. Twisted Lizard/Samson 2. Frog Stretch Weightlifting 10 Minutes Each of the 2 Movements: Total time 20 Minutes of weightlifting. 3 Warm Up Sets […]

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1.22.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes on Rower. Then EMOM x 9 Minutes 1st Minute – 8/5 Burpees 2nd Minute – Dip to Upper Arm Support (use toes as support to help deload and allow for movement work not strength work) 3rd Minute – […]

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1.21.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up BB Complex x 4 sets – 5 RDLs – 5 Press and stretch – 5 Back Squats Weightlifting 15-20 Minutes Empty Bar Technique Split/Power Jerks, Snatch, Clean (coaches Choice) Metcon Active Recovery or Go Hard!! Metcon (Time) 10 Rounds for […]

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1.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up ***If you have Strict Pull ups then do the MU Transition work, if you do not then do tempo Ring Rows 5 reps @ 3121*** EMOM x 12 Minutes Minute 1: 30-50 Unbroken DU’s or Power Jumps Minute 2: 3-5 […]

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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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