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Archive for the Workouts Category

10.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 14 Minutes tops. 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 […]

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10.7.17

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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10.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP – quick warm up Coach improv for 8 minutes – utilize body weight movements – Burpees, PVC, Grasshoppers, Jump lunges, Dynamic movements, etc… :Just have fun with it: Metcon Metcon (Time) 4 Rounds for time: 12 Power Snatch […]

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10.5.17

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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10.4.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 600m Run 15 Band Pull Aparts 15 Rolling Sit-Ups 10 Pass throughs with Band 10 OH Squats with Band POSITION STRETCHES Snatch: :15/each x 2 rounds – Squatting Quad – OH Lockout – OH Squat Skills Hang Snatch Drills – […]

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10.3.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Summer 2017 10′ Warm Up 2.0/run (No Measure) 10′ AMRAP – Move steady and get warmed up 200m Run 5 Rolling Sit Ups 10 Band Pull Aparts 15 Russian KB Swings 53/35 20 Air Squats Weightlifting DB Push Press 1-Arm […]

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10.2.17

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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9.30.17

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) Lateral Lunges […]

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9.29.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Summer 2017 10′ Warm Up 2.0/run (No Measure) 10′ AMRAP – Move steady and get warmed up 200m Run 5 Rolling Sit Ups 10 Band Pull Aparts 15 Russian KB Swings 53/35 20 Air Squats Weightlifting Back Squat 3 x […]

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9.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Station + Dynamic Warm Up (No Measure) 2:00 Agility Ladder 2:00 PVC Hurdles 2:00 Plate Runs :30 on/:30 off THEN (2) Carioca (1) 1 leg RDL w/High kick (1) Knee Hug into Hip Flexor Lunge w/ Twist and point […]

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