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Archive for the Workouts Category

9.27.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up *Crossover symmetry before class 5 reps of Activation* 10′ AMRAP 200m Row 10 Rolling Sit-Ups 10 Band Pull Aparts 10 Russian KB Swings 10 Lateral Lunges Skills POWER SNATCH Burgener Warm Up 5 reps each – Down Up – Elbows […]

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9.26.17

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)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.25.17

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)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.23.17

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)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.22.17

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)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Stations – 2′ each 1 – Agility Ladder (2 feet forward, 2 feet sideways, Icky Shuffle, Lateral in and out of box, anything…) 2 – PVC Pipes hurdle jump rebounds 3 – :30 ON/:30 Off quick feet drill to […]

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9.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up **Do Crossover Symmetry if you get to class early!!! 5 rep Activations (2-3 Minutes)** 8 Minute AMRAP 200m Row 15 Russian KB Swings 53/35 10 Band Pull Aparts 5 Rolling Sit Ups 3 Strict Pull Ups/Ring Rows Skills SNATCH (Pull […]

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9.19.17

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)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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9.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up **Crossover Symmetry, and Shoulder/Upper back Mobility** – Before class 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) […]

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9.16.17

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 w/ high kick (1)Knee Hug into Hip Flexor Lunge (1) High Knees (1) Butt Kicks (1) Skipping Leg Kicks (1) Lateral Lunges […]

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