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Archive for the Workouts Category

7.18.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Before Class: Crossover symmetry 5 rep activation Foam Roll lats/upper back Puppy dog stretch 10′ Coaches choice warm up Weightlifting Coach up Push Jerks – set up, execution, empty bar reps THEN 5 x 5, every 2 […]

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7.17.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Before class: Foam roll calves/lower leg, Ankle stretching Coaches choice 10 Minutes Skills 5′ Double Under Drills/Warm Up Metcon Metcon (Time) For time: 800m Run -then- 3 Rounds: 40 Push Ups, 100 DU’s -then- 800m Run Mobility […]

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7.16.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up – Crossover symmetry 5 rep activation before class – 10 Minute Coaches Choice – prep for Power Cleans Weightlifting 5 sets every 90 seconds building to a Heavy Single – 1 Rep Power Clean & Power Jerk […]

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7.14.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10 Minutes Coaches Choice – Amanda Metcon TBA

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7.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up – Crossover symmetry 5 Rep Activation – Coaches Choice 10 Minutes THEN Mobility – Front Rack/Front Squat 3-4 Minutes – Overhead Position 2-3 Minutes Metcon Primer 2 Rounds: 4 Thrusters 4 Pull Ups Then Rest 3-4 Minutes/bathroom […]

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7.12.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 10 Minute Coaches Choice – Prep for running, body weight movements Metcon Here is a long one to burn a bunch of calories and build that long time domain engine. Don’t skip these days as we will […]

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7.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Before class: :60 Banded Hip Flexor each side :60 Couch each side :60 Spiderman Lunge Work each side 10′ Coaches Choice – Rolling Sit-ups, maybe a few DU sets, lateral lunges, etc… Weightlifting Back Squats – Coach […]

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7.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Crossover Symmetry 5 rep activation – Or a mixture of Scap Push ups, Band pull apart, etc.. Then 10 Minutes Coaches Choice – prep for Muscle Ups and Barbell movements Metcon Van Damme (Time) For time: 30 […]

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7.9.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up – PVC before class – 10 Minutes Coaches Choice Weightlifting Overhead Squats – 4 x 5 reps w/ 2 second hold at bottom – Focus on the hold and good bottom position, don’t get too caught up […]

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7.7.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8 Minutes Coaches Choice Metcon tba

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