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Archive for the Workouts Category

6.27.17

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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6.26.17

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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6.23.17

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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6.22.17

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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6.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit 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 Kicks […]

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6.20.17

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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6.19.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1k/800m Row -then- 4 rounds BB Complex: 5 – RDLs 5 – Hang Power Clean 5 – Shoulder Press 5 – Back Squat 5 – Good Mornings 5 – Thrusters -rest :15- Weightlifting Back Squat 3 x 8 – Perfect […]

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6.17.17

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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6.16.17

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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6.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP – Carioca (down and back) – Lateral Lunges (1) Agility Ladder (Coaches Choice A) – 1 Leg RDL w/ Leg Kick (1) – High Skips (1) Agility Ladder (Coaches Choice B) – Spiderman Lunge With Twists (1) – […]

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