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Archive for the Workouts Category

10.20.17

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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10.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Station + Dynamic Warm Up (No Measure) 3 Rounds of the 3 following stations: (no breaks) :30 Agility Ladder (Footwork, no jumps) :30 PVC Hurdles (rebound Jumps :30 Plate Runs (Switch lead foot every :15) THEN (2) Carioca (1) […]

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10.18.17

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 w/ high kick (1) Burpee Long Jumps (1)Knee Hug into Hip Flexor Lunge (1) High Knees/Butt Kicks (1) Skipping Leg Kicks (1) […]

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10.17.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Clock Run 800m -then- Dynamic movement improv – we will all be on different times from the run so just run through our regular dynamic stuff picking the ones you like most – Just keep moving and get sweaty […]

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10.16.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up *Before class Crossover Symmetry or Band Pull Aparts & Pass Throughs* 8′ AMRAP 10 Calorie Row 10 Burpees 10 American KB Swings 53/35 10 Band Pass throughs THEN “Quick Burgener Warm Up” 5 reps each – Down UP – Elbows […]

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10.14.17

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 w/ high kick (1) Burpee Long Jumps (1)Knee Hug into Hip Flexor Lunge (1) High Knees/Butt Kicks (1) Skipping Leg Kicks (1) […]

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10.13.17

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 w/ high kick (1) Burpee Long Jumps (1)Knee Hug into Hip Flexor Lunge (1) High Knees/Butt Kicks (1) Skipping Leg Kicks (1) […]

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10.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Station + Dynamic Warm Up (No Measure) 3 Rounds of the 3 following stations: (no breaks) :30 Agility Ladder (Footwork, no jumps) :30 PVC Hurdles (rebound Jumps :30 Plate Runs (Switch lead foot every :15) THEN (2) Carioca (1) […]

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10.11.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 12′ AMRAP (shoot for 3+ Rounds) 200m Run 15 UNBROKEN Wall Balls 20/14 (scale as needed reps or weight) 10 Rolling Sit-Ups 8 Band Pull Aparts 6 Banded Pass Throughs *Use Air Squats or Goblet Squats if we still need […]

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10.10.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Dynamic Warm Up (No Measure) 10 Total Warm up minutes BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) Leg Kicks (1) Lunge With Twists (1) High Skips (1/1) High Knees/Butt […]

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