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Archive for the Workouts Category

3.8.17

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 […]

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3.7.17

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 […]

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3.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic 10 Minutes CFN (No Measure) (Coaches Choice) 2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc. Karaokee 2 Arms Up Lunge with Twists 2 High Knees 2 (dollar every step) High Kicks 1 Quad Stretch 1 High Skips […]

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3.4.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 10-15 Minutes: 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge W/ a Twist Elevated Walking Samson High Knees Walking 1 leg RDL w/ High Kick Knee Hugs (ankle lifts) Toy Soldiers/High Kicks Walking Quad […]

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3.3.2017

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells […]

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3.2.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up General Warm Up (No Measure) 10-15 Minutes: 400m Run/500m Row -Travel warm up- Crawling Spiderman Lunge W/ a Twist Elevated Walking Samson High Knees Walking 1 leg RDL w/ High Kick Knee Hugs (ankle lifts) Toy Soldiers/High Kicks Walking Quad […]

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3.1.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1000m or 4′ Row -then- 8′ steady AMRAP – 10 Russian KB Swings – 10 Band Pull Aparts – 10 Rolling Sit-Ups with big stretch – 10 Kips on bar THEN Burgener Warm up (5 Reps) – Down Up – […]

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2.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run (1)Spider Man Lunge w/Twists (1)1Leg RDL w/High Kick (1)Knee Hug into Hip Flexor Lunge (2) Carioca (1) Lateral Lunges (1) High Knees (1) Butt Kicks (3) Sprint/Fast Runs (dig through the middle) (1) Walking […]

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2.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Mike’s Warm Up (No Measure) *crossover symmetry activation 5 reps each before if possible* 12′ – 15′ Total time. 500-1000m Row (Good pace, get sweaty) (2) Carioca (1) Spiderman Lunge w/Twist (1)1 Leg RDL (1) High Knees (1) Lunge with […]

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2.24.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Whiteboard warm up! Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box […]

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