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Archive for the Workouts Category

10-7-16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Metcon Metcon (Time) 100 Single Unders 50 Wall Balls (20/14) 40 KB Swings (53/35) 30 Box Jumps (24″/20″) 20 HSPU/Pike PU 10 Burpees 800m Run 10 Burpees 20 HSPU/ Pike PU 30 Box Jumps 40 KB Swings 50 Wall Balls 100 […]

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10.6.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2016 Summer Dynamic Warm Up (No Measure) Dynamic: 400m Run (2)Spider Man Lunge w/Twists (2)1Leg RDL w/High Kick (2)Knee Hug into Hip Flexor Lunge (2) Carioca (2) Lateral Lunges (1) High Knees (1) Butt Kicks (2) Sprint/Fast Runs (dig through […]

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10.5.16

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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10.4.16

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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10.3.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 300m/250m Row 10/10 Sling Shot 12 Alt DB Muscle Snatch 45/25 Weightlifting Power Snatch Technique empty bar reps as class – Snatch Grip DL -Snatch Grip Power Snatch -Overhead Squat THEN 5 Sets EOMOM 3 Power Snatch + […]

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10.1.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 3 Gym Runs 10 Push Ups 10 Band Pull Aparts 10 T2B/Rolling Sit-Ups Weightlifting 4 x (8-10) DB Bench Press DB Bench Press (4 x 8) Dumbbell bench press Gymnastics 3 x MAX Reps Strict Dips (bar or […]

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9.30.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 400m Run/200m Run, 10/10 Sling Shot Steps, 12 Alternating DB Muscle Snatches -then- (1) Spiderman Lunge w/twist (1)1leg RDL w/ High kick (2) Carioca (10) Rolling Sit-ups Skills Split Jerk Technique 10 Minutes *Dip, Drive, Catch, Recover Weightlifting […]

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9.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic: 400m Run (2)Spider Man Lunge w/Twists (2)1Leg RDL w/High Kick (2)Knee Hug into Hip Flexor Lunge (2) Carioca (2) Lateral Lunges (1) High Knees (1) Butt Kicks (2) Sprint/Fast Runs (dig through the middle) 2016 Summer Dynamic Warm Up […]

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9.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 8′ AMRAP: 100m Runs (3 down & back in gym), 15 Band Pull Aparts, 10 HSPU’s/Push Ups Weightlifting 1RM Push Press – TIGHT Dip in HEELS – Aggressive off the Shoulders – Squeeze Everything and Press Push Press (1RM) Metcon […]

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9.27.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic: 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 -THEN- 2 Rounds: 10 DBL KB Goblet Squats 10 T2B or Rolling Sit-Ups 10 Jumping Split Lunges Weightlifting […]

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