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Archive for the Workouts Category

9.29.15

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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9.28.2015

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up BB Complex x 5 Rounds 5 – Good Morning/RDL 5 – Presses (F, B, Sotts) 5 – Squats (OH, F, B, Snatch Drops) 2 x 5 Tall Jerks w/ 2 second hold in catch Skills Split Jerks 3 x 5 […]

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9.25.15

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 Mobility 1. Banded Samson (rig) […]

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9.24.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up *** Foam roll AND/OR Crossover Symmetry before class starts*** 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 […]

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9.23.15

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up ***Foam Roll T-Spine before Class 2-3+ Minutes*** Anchor T-Spine if needed. Stretch Lats and shoulders.*** 3 x 5 Reps each movement RDL – Press – Back Squat 3 x (10 Seconds each) Snatch Position Stretches 1. Snatch Grip Squatting Quad […]

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9.22.15

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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9.21.15

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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