Call Us: 618-416-8677

Archive for the Workouts Category

5.10.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3′ Row for Calories -then- 8′ AMRAP – 5 PVC Pass throughs, 5/5 Halos, 5/5 Leg Swings, 5 Good Mornings, 5 OH Squats – 5 Push ups, 5 Sit-Ups, 5/5 Lateral Lunges, 5 Kips on Bar, 3-5 Strict Pull Ups/Ring […]

Read more

5.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run 8′ AMRAP – 8 Rolling Sit Ups – 8 Push Ups – 8 Lateral Lunges – 8 PVC Pass Throughs – 8 Leg Swings – 8 Arm Circles Front/Back THEN 400m Run Gymnastics EMOM 10′ (5 Sets of […]

Read more

5.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Move steady through 12′ AMRAP 500m Row 8 RDLs 8 Hang Power Cleans 8 Thrusters 8 Rolling Sit-Ups 8 Push Ups Metcon 10′ Time Cap, this should be very fast!! Shoot for sub 5 minutes Elizabeth (Time) 21-15-9 Clean, 135# […]

Read more

5.5.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row 20 Light RDLs 400m Row 15 Light RDLs 300m Row 10 Light RDLs THEN 3 Rds: 15 Band Pull Aparts 10 Push Ups 5 Rolling Sit-Ups Weightlifting Deadlift (5 x 3) Metcon Metcon (5 Rounds for reps) 5 […]

Read more

5.4.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4′ AMRAP – 5 Reps everything PVC – Pass throughs, Leg Swings, Torso Twists, Good Mornings, OH Squats THEN :30 ON/:30 OFF (2 Rounds) – 10′ – HS Hold (active) – Plank on Elbows (active) – Goblet Squat Hold (straight […]

Read more

5.3.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP – 250m Row Buy in 10 Russian KB Swings 8 Rolling Sit-Ups 6 Kips/Kipping Pull Ups 10 Alternating Lateral Lunges THEN Position Stretches 2 x :15 – Clean Grip Squatting Quad – Front Rack – Overhead Lockout Front […]

Read more

5.2.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

5.1.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minutes Rower (go hard on last minute) Matt Chan Warm Up+ (8-10 Minutes) (No Measure) (25) Jumping Jacks – wrists behind back (20) Jumping Jacks – arms forward/back (5/5) Spiderman Lunge w/twist & point (6/6) Lateral Lunge (10/10) Speed […]

Read more

4.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run/2 Minutes Cardio Coaches Choice. (2) Carioca (1)Spider Man Lunge w/Twists (1)1Leg RDL (1)Knee Hug into Hip Flexor Lunge (1) Leg Kicks (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

Read more

4.27.17

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 […]

Read more
Page 5 of 48« First...34567...102030...Last »