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Archive for the Workouts Category

12.8.15

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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12.7.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 minutes of Gym runs… Mix in High Knees, Butt Kicks, High Kicks, burpees… just keep moving and get sweaty CFN Burgener Warm Up (No Measure) BB Complex: 3 x 5 reps each – RDLs – Press from behind the […]

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12.4.15

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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12.3.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Gym Runs (down and back) -then- PVC – 3 rounds: 8-Passthroughs 8/8-torso twists 8/8-leg swings 8-Good Mornings to back bend 8-Rollings sit ups to straddle 8-push ups Agility Ladder Drills: 4 x Lateral In-In/In-In 4 x Lateral In-In/Out-Out 4 […]

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12.2.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Gym Runs (down and back =1) – mix it up: run, high knees, butt kicks, etc. 2 Rounds: 8 Rolling Sit-up to straddle, 8 push ups, 8 burpees, 4 Russian baby makers, 4 downward dog to shoulder rolls CFN […]

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12.01.15

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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11.30.15

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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11.25.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes on Rower First! then 3 rounds of: 5 push ups, 5 sit-up to straddles, 5 Squats, 5 burpees CFN Burgener Warm Up (No Measure) BB Complex: 3 x 5 reps each – RDLs – Press from behind the […]

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11.24.15

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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11.23.15

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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