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Archive for the Workouts Category

2.10.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 Minute Traveling and body weight Warm up. Coaches Lead – Start with 1 Minute Jogging, 2 x Karaoke, then mix up the rest… Spiderman Lunge w/ Twist, Elevated Hip Flexor, Alternating Lateral Lunges, High Knees/A-Skips, Butt Kicks/Quad Stretch, 1-leg […]

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2.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minute Travel Warm Up – finish with 30 seconds “Sprints” Skills 3 sets not for time: (12-15) Kipping HSPUs (50) – DU’s (3-6) Bar Muscle Ups Scaled Options: – Pike, Push Ups – Power Jumps, Single Unders – Strict […]

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2.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minutes Rower -then- 5 Minutes of Travel Warm Up (45 Seconds Gym Runs, 2 x Karaoke, Lunge w/ twist, A-Skips, 1 Leg RDL, Side Shuffle, Walking Quad Stretch, Alternating Lateral Lunges) -then- 10 Scorpions, 10 Iron Crosses, 10 ROlling […]

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2.5.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minute Gym Runs/Body Weight (coaches lead) 3 X BB Complex – 5 RDLs – 5 Press and stretch (snatch Grip) – 5 Back to Overhead Squats Position Stretches 3 x 10 1. Squatting Quad Snatch Grip 2. Snatch Grip […]

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2.4.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 13 Minute Gym run/ Body weight (coaches lead) Metcon Take Turns letting someone use the Assault bike for the 500m row. 2 Minutes shooting for 15/10+ Calories for guys/girls Metcon (No Measure) 15 Minute AMRAP 100 Jump Ropes 500m Row […]

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2.2.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 6 Minutes Gym Runs/Body weight (coaches Lead) Metcon Metcon (Time) 3 Rounds For Time: 20 Burpees (Clap over head) 10 Alternating DB/KB Snatch RX DB Weight – 70/50 RX KB Weight – 70/53 Gymnastics 4 Sets: 10 Ring/Bar Dips -rest […]

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2.1.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes Rower or 400m Run. Then 5 Minutes of: Gym Runs, Karaoke, High Knees/Butt Kicks, High Kicks, Lunge w/ a twist, 10 Scorpions, 10 Iron Cross, 10 Push Ups, 10 Sit-ups. – Sling Shot Warm Up – 10 reps […]

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1.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes Row. 5 Minutes of – 2 Gym Runs, 2 Karaoke, 1 High Knees, 1 Butt Kicks, 1 High Kicks, 1 Lunge w/ a twist, 3/3 Lateral lunges Weightlifting 3 Rounds Barbell Complex 5 – RDLs 5 – Press […]

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1.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes with PVC – leg swings – pass throughs – torso twist – good mornings – side bends – 5 Fast Burpees Metcon Not Maximum Intensity if this is your 4th straight day. Think 70-80% Intensity, be able to […]

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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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