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Archive for the Workouts Category

1.31.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 750/600m Row (hard with good technique, BIG pulls) -then- 3 Rounds: 10 Rolling Sit Ups 10 Push Ups 10 Lunges with Twists 5 Downward Dog to Seal Stretch (1-2 Seconds each) 10 Scorpions -then- :45 Puppy Dog Stretch :45 Sumo […]

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1.30.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up *treat this warm up with some intensity to get ready to give everything you have in the Metcon right after* Dynamic 10 Minutes CFN (No Measure) (Coaches Choice) 2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc. Karaokee 2 […]

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1.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row (fast) Carioca (twice both directions) Crawling Spiderman lunge with a twist (40′) 1-Leg RDL w/ High Kick (40′) Alternating Lateral Lunges (40′) 15 Rolling Sit-Ups 15 Push Ups 15 Kipping Pull Ups/Kips 15 Perfect Air Squats (hips back, […]

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1.26.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Double Unders Skills/Practice – 5′ EMOM (:30 Work/:30 Rest) Kipping Skills (partner up and take turns 2 x 5) – Shoulder Retractions – Hollow Body – Arch – Knee drive up in Hollow Body – Hip Pops on floor – […]

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1.25.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -3 rds: 8 reps each –Good Mornings, OH Squat, Hang Muscle Snatch, Snatch Grip Press -then- 400m Run Snatch Position Stretches :30 each/1 round – squatting quad – OH lockout – OH Squat Weightlifting 5×5 Hang Squat Snatch […]

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1.24.17

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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1.23.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Weakness Warm Up 3′ AMRAP – Burpees (who will get 60+??) -then- Dynamic movement prep: 3 Rounds 12 Rolling Sit-Ups with Big Stretch 12 Spiderman Lunge w/Triangle Twist 12 Push Ups 12 Band Pull Aparts (red or blue) -BB movements- […]

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1.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Steady 10′ AMRAP 25 DU’s 16 KB Lateral Lunges 16 Band Pull Aparts (red) 16 Rolling Sit-ups into Stretch 5 HollowBody/Supermans on Rig Skills Muscle Up Drills (partner up and alternate sets)(20 Minutes) 1: 3 x 3 Jumping Muscle Ups […]

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1.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 15 Burpees 10 Rolling Sit Ups 5 Squat Jumps -then- Kipping Pull Up Technique Alternating w/Partners 2 x 5 each – Shoulder retractions – Hollow body – Arch (push-pull) – Knee Drive up – Hip Pops – Full […]

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1.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4′ Max Calorie Row 1′ Max Burpees over Rower -then- BB Complex 3x5reps – Good Mornings – High Hang Muscle Cleans – Thrusters THEN Clean Position Streches 3x:10 -Squatting Quad -Front Rack -Front Squat Weightlifting 10′ Find Heavy 1RM Power […]

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