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Archive for the Workouts Category

2.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15 Minutes, Do as much as possible. Mike’s Warm Up (No Measure) *crossover symmetry activation 5 reps each before if possible* 12′ – 15′ Total time. 500-1000m Row (Good pace, get sweaty) (2) Carioca (1) Spiderman Lunge w/Twist (1)1 Leg […]

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2.17.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2′ Max Calorie Row -then- PVC 2 Rounds 5 reps – Good Mornings – Pass throughs – Torso Twists – Side Bends – Leg Swings THEN BB Complex 2 Rds 7 Reps – Hang Muscle Snatch – Snatch Grip Push […]

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2.16.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run (1)Spider Man Lunge w/Twists (1)1Leg RDL w/High Kick (1)Knee Hug into Hip Flexor Lunge (2) Carioca (1) Lateral Lunges (1) High Knees (1) Butt Kicks (3) Sprint/Fast Runs (dig through the middle) (1) Walking […]

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2.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minutes Max Calorie Row -then- 8′ AMRAP 8 KB Swings (70/53) 8 Burpees 8/8 Sling Shot Left/Right Steps 8 Rolling Sit-Ups 8 KB Lateral Lunges (or Goblet Squats, whatever allows you to get Low in the Heels) 35/25 -then- […]

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2.14

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP 500m Row Buy in -then DB Complex- – 5 DB Hang High Pull – 5 DB Power Clean from floor – 5 DB S2OH – 5 DB Front Rack Squats – 5 DB Back Rows – 5 DB […]

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2.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run Carioca (down and back) Spider-Man Lunge W/ Twist (1) Knee Hug/Ankle Lift (1) 1-Leg RDL w/ High Kick (1) 10 Hollow body – Arch Kips -then- 3 Rounds: 16 DB Step Ups 20-35lb DBs/20″ box 12 Russian KB […]

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2/10/17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 15′ AMRAP – Move steady and get sweaty 12/10 Calorie Row 10 Burpee over rower 10 Rolling Sit-Ups 10 Box Jumps 10 KB Swings 10 DB Push Press 40/25 10 Spiderman Lunge w/ Twist 5 Downward Dog to Seal Stretch […]

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2.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Double Unders – :40 work/:20 Rest – Work Progressions or just Try to go as unbroken as possible/AMRAP – 6 Sets/ 6 Minutes MB Clean Skills (5-10 Reps Each) – Deadlift Shrug – Shrug & Pull under ball – MB […]

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2.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2′ Max Calorie Row (go Fast!!) -then- 2 Rounds: 8 Reps each – Band Pull Aparts – Rolling Sit-ups – Scorpions – Push Ups – Lunges w/ twist (4 Each Side) -then- BB Complex 2 x 7 reps – Press […]

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2.7.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 750/600m Row Carioca (2) 1-leg RDL w/ High Kick (1) Spiderman Lunge W/ Twist (1) Skips (1) High Knees(1) Skipping Leg Kicks (1) Butt Kicks (1) 10 Rolling Sit Ups 10 Push Ups 10 Air Squats (Slow) 10/10 Scorpions 10/10 […]

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