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Archive for the Workouts Category

2.23.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 500m Row, 400m Run, or 2 Minute Gym Runs (move quickly and get the heart thumping!) Basic Body Weight Progressions (Gymnastic Press series) (No Measure) 2 minutes Hard Row/Gym Running! ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull […]

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2.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 5 Pass throughs 5/5 Leg Swings 5/5 Torso Twists 5 Good Mornings 5 OH Squats 5 Strict Push Ups 5 Sit up to straddle

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2.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -then- BB Complex 5 round: 5 RDLs 5 Hang Clean/Snatch 5 Press & Stretch 5 Squats 5 Thrusters w/ stretch at top – rest 20-30 seconds after each round- Then Position Stretches for Snatch 1. Squatting Quad Snatch […]

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2.18.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 rounds: 5 Passthroughs 5/5 Torso Twists 5 Good mornings 5/5 Leg Swings Metcon Metcon (No Measure) 25 Minute AMRAP 400m Run 400m Row 1 Trip HS walk or 25 Push Ups 25 Burpees 25 V-Ups/T2B Mobility ROMWOD inspired. Bound […]

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2.17.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Basic Body Weight Progressions (Gymnastic Press series) (No Measure) 2 minutes Hard Row/Gym Running! ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull Ups, Scorpions (5-10 Reps) ROUND 2: 30-50 DU’s, Lunge w/ Twist, Strict HSPUs/Pike, K2E/V-Ups, Kipping Pull […]

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2.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 5 Minutes Travel Warm Up :30 – Just gym runs, 2 Karaoke, 1-leg rdl w/ high kick, A-Skips/High Knees, Walking Quad stretch, Spiderman Lunge w/twist, side shuffle, Lateral Lunges, Finish with 3 Sprints. – then 10 Scorpions, Iron Cross, rolling […]

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2.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minutes Row/Run (if no rower just run or Bike) -then- 3 ROUNDS of progressive bodyweight warm up: — If you do not have strength or skill to use the following movements as warm up then stick with movements that […]

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2.13.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Metcon Switch partners as often as you need to. Metcon (Time) Partner Workout: 2000m Row 150 Wall Balls 100 Pull Ups (C2B) 50 Burpees (each Partner) 25 T2B (each Partner) 50 Pull Ups (C2B) 75 Wall Balls 1000m Row

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2.12.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Minutes Rower 3 Rounds 5 Reps BB Complex – RDLs – Press – Squats Burgener Warm Up 5 reps each – Down Ups – Down Up, Elbows High and Outside – Muscle Snatch – Power Snatch – Snatch Drops […]

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2.11.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up PVC 3 Rounds: (quickly – 5 Minutes) 5 – Pass throughs 5/5 – Torso Twist 5/5 – Leg Swings 5 – Good Mornings 5/5 – Side Bends 5 – Overhead Squats Metcon Metcon (AMRAP – Rounds) 20 Minute AMRAP 2 […]

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