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Archive for the Workouts Category

5.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minute Row/Run -then- 2 Rounds: 10 Each – Scorpion, Iron Cross, Rolling Sit-ups, Push Ups, Alternating Lunge w/ twists 2 Rounds: 10 Each -BB Good Morning -BB Press -BB Back Squat MOBILITY 1. Puppy Dog (30-45 Seconds) 2. Pigeon […]

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5.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Crossover symmetry activation if you get to class early!!! TRY TO DO THIS!!! 3 Rounds: 15 Band Pull Apartrs 15 Burpees 10 Hollow Body to Arc Kips 10 Rolling Sit Ups 5 Goblet squats w/ 5 second holds 70/53 Mobility […]

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5.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 800m Run (go light on the first 400 then pick it up if you can on the way back) – Dynamic stuff until everyone finishes running Skills 1 – T2B (quick review the 4 steps from last week) 2 – […]

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5.17.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds Not For Time: 200m Run (stop sign) 15 OH Squats 45/35lb 10 Rolling Sit Ups 10 Band Pull Aparts (red) 5 Strict/Kipping Pull Ups -10 Minutes MAX- Weightlifting Snatch Weight Lifting Day – Building up to a 1 […]

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5.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Spring 2016 (No Measure) Move with a purpose and get sweaty! 10 minutes MAX 400-600m Run (3min) Or – 3 minute Row/Bike Karaokee 2 Spiderman lunge w/Twist-Twist 1 RDL w/high kick 1 High skips w/ reach 2 Side shuffle 2 […]

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5.13.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 800m Run Sling Shot Warm Up (No Measure) Stay low in an athletic stance and drive with knees, squeeze glutes, and enjoy the burn! This will get the glutes firing to help move weight easier! 1-3 Rounds: 10 Forward Steps […]

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5.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row or 400m Run -then- 3 Rounds: 15 OH Squats (go VERY Light 45lb/35lb/15lb/PVC) 10 Good Mornings 15 Band Pull Aparts **With OHS work closer grip, FIGHT for BEST possible movement you can. Act like every rep is your […]

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5.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -then- 3 RDS: 10 Rolling sit-ups 10 Scorpions 10 Iron Crosses 10 Push Ups SKILLS: Toes to Bar 1 – Shoulder Retraction 2 – Push Pull on bar 3 – Knees to Chest/elbows 4 – t2b Metcon Metcon […]

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5.10.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Move with a decent pace but no Red Line. 4 Minute EMOM alternating movements: 1 – Burpees 2 – Box Jumps 20″ Weightlifting Empty Bar Work 5-6 Minutes: Burgener Warm Up 4 reps each 1. Down Up 2. Elbows High […]

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5.9.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10 Minutes to get Warmed up. 3 Slow ROUNDS 250m Row 10 Thrusters 45/35lbs 15 Band Pull Aparts -then to the 10 Minute Mark- Dynamic Traveling Stretches Skills Air Squat/Back Squat – Setup, Execution, Progressions Push Press – Setup, Execution, […]

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