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Archive for the Workouts Category

9.15.17

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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9.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 20 Jumping Jacks 15 Band Pull Aparts 10 Rolling Sit-Ups 5/5 Lateral Lunges 5.4.3.2.1 Wide stance walk out Push Ups Skills Double Under Practice/Stamina :30 work/:30 Rest – Regular Single Unders – Power Jumps – single, single, Double […]

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9.13.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up ** Do Crossover symmetry before class (5-7 reps activation) ** 8′ AMRAP 200m Row 8 Band Pull Aparts 8 Good Mornings 45/35 8 OH Squats w/ 1 second pause 45/35 8 Rolling Sit-Ups 8/8 Scorpions THEN after 8′ Snatch Position […]

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9.12.17

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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9/11 Tribute WOD

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 200m Run Carioca (2) 1-leg RDL w/ High kick (1) Hip Flexor Lunge W/ Reach/bend (1) Lateral Lunges (1) Low Skips (1) High Skips (1) Skipping Leg Kicks (1) High Knees (1) Butt Kicks (1) Walking Quad Stretch (1) 10 […]

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9.9.17

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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9.8.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: or 12′ which ever shows up first. (Move Quickly) 200m Run 10 Push Ups 15 KB Goblet Squats 53/35 10 Rolling Sit-Ups 5/5 Lateral Lunges (Use KB if you can, depth is more important though) Weightlifting Back Squats […]

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9.7.17

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 Metcon Do a few kips […]

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9.6.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Before Class do 5-7 reps of Crossover Symmetry Activation AND Mobilize your Front Rack or Overhead Position if you need too! – It is a 1RM Testing Day so get ready!! Summer 2017 10′ Warm Up/row (No Measure) 10′ AMRAP […]

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9.5.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10’AMRAP 200m Run 7 Rolling Sit Ups 7 BB Good Mornings 7 BB Press Behind Neck 7 BB Back Squats Metcon Metcon (Time) 4 Rounds for time: 15 Deadlifts 185/135 30 Air Squats 60 Double Unders Weightlifting :60 Rest between […]

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