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Archive for the Workouts Category

4.19.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up (5-10+ Minutes) 5′ CrossFit Dodgeball??? OR Run, Agility Ladder, HS Walk, Hollow Body holds OR Coaches Choice Skills Coach up Kipping (20 Minutes) – Scap retraction, Push Pull on bar(hollow body/arch), Hip pop to bar or on […]

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4.18.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *10 minutes Coaches choice* – strict pull ups/shoulder retraction, inch worms/push ups Weightlifting Bench press 4 x 8 – Every 2 minutes Bench Press (4 x 8) Metcon Metcon (AMRAP – Rounds and Reps) 20′ AMRAP 3 […]

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4.17.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 500m Row(2:00 Max) 6′ AMRAP: 5/5 DB hang clean and Press 50/35 5 burpees 5 rolling sit-ups 5 Downward dog to cobra 500m Row(2:00 Max) Weightlifting Snatch Position stretches 3 x :10 (no Breaks) – Squatting quad […]

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4.16.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *10 Minutes Coaches choice* – Spiderman Lunge w/ Twists, Sling shot Weightlifting Back Squat 3×3+ at 75%/Every 2 minutes (3 Ramp up sets then 3,3,Max Good Quality Reps) Either 75% or add 5-10lbs from last week Back […]

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4.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *10′ AMRAP – – 2 laps(down and back – Dynamic/switch it up) – 50 Single Unders, 25′ HS Walk/Bear Crawl, :45 Hollow body hold Mobility: 2-3 Coaches Choice Stretches (front Rack) :30-:45 each THEN Clean Position Stretches […]

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4.12.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 400-800m Run (sub 5 Minutes) THEN Partner TABATA – Agility Ladder – MB Twisting Partner throws (10-15′ apart) – HS Walking/Bear Crawl/Crab walk – Jumping Jacks/Grasshoppers Metcon Metcon (No Measure) 3 Rounds: 30 Minutes total 0:00-3:00-400m Run(starts […]

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4.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *10 minutes Coaches Choice, Run 400-800m?* – shoulder stability, core Weightlifting Strict Shoulder Press 5 x 4 E2minutes – set up, execution, 2 ramp up sets Shoulder Press (5 x 4) Metcon Metcon (Time) Buy In: 600m […]

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4.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *8 minutes Coaches Choice* – KB Swings, Sling Shot, Band Pull Aparts, rolling sit ups – Mobility – OH Squat 2-3 Body weight stretches THEN Position Stretches 3 x :10 (no rest) – Squatting Quad Snatch Grip […]

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4.14.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up coaches choice Metcon TBD – Maupin?

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4.9.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up *10 minutes coaches choice* – sling shot, Spider-Man lunge w/twist Weightlifting Back squats: set up, execution, 2-3 ramp up sets THEN 3×3 at 72.5% Back Squat (3×3) Metcon Metcon (5 Rounds for reps) EMOM x 5 rounds […]

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