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Archive for the Workouts Category

4.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Dynamic 10 Minutes CFN (No Measure) (Coaches Choice) 2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc. Karaokee 2 Arms Up Lunge with Twists 2 High Knees 2 (dollar every step) High Kicks 1 Quad Stretch 1 High Skips […]

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4.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 12 Minutes Coach work through what they want of the Oly Warm Up below. Start with: 4 Minutes 1 – DU’s 2 – Empty Bar Thrusters (slow) CFN Oly Warm Up (No Measure) 3-4 Minutes Row/Run/Bike/DU’s/Burpees over a bar BB […]

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4.14.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 600-800m Run (3-4 Minutes to start 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 […]

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4.13.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Weakness Warm Up: 50 Burpees or 4 Minutes which ever happens first. – hold a solid pace for first 35, then go for it on the last 15. Mobility 1. Banded Samson (90 Seconds Each Side) 2. Banded Hamstring Floss […]

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4.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 4 Min- 1 max bar facing burpees 2 max DUs CFN Oly Warm Up (No Measure) 3-4 Minutes Row/Run/Bike/DU’s/Burpees over a bar BB Complex: 3 x 5 reps each – RDLs – Press from behind the neck – Back Squats […]

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4.11.16

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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4.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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4.8.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up For the 3-4 Minutes. Odds Burpees over the bar Evens DU’s (4 Minutes) CFN Oly Warm Up (No Measure) 3-4 Minutes Row/Run/Bike/DU’s/Burpees over a bar BB Complex: 3 x 5 reps each – RDLs – Press from behind the neck […]

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4.7.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Slow Rounds or 10 minutes. 15 Band Pull Aparts (red) 15 Narrow Grip OH Squats empty bar 15 Rolling sit-ups to straddle -then- Snatch Position Stretches 3x10seconds 1. Squatting Quad 2. OH Lockout 3. OH Squat hold Weightlifting Overhead […]

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The Open is over, now what???

  CrossFit Nucleus after Open thoughts. -April 2016- After we get done with the Open we start to ask ourselves how could we improve? Were we not strong enough? Was our Gymnastics not good enough? Were we just not in good enough shape? Was it all of […]

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