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Archive for the Workouts Category

9.1.17

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 Weightlifting Back Squats (2-3 Ramp […]

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8.31.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ AMRAP 200m Run :30 DU’ Practice (technique or speed) 8 Kips on pull up bar (Fight to be active in shoulders and keep core tight in Hollow Body and Arc positions) :40 HS Hold on Wall (put feet on […]

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8.30.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ at the most, get moving! 10′ Dynamic Warm Up (No Measure) 10 Total Warm up minutes BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) Leg Kicks (1) Lunge With Twists […]

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8.29.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1000m Row -then- 3 Rounds: 20 Banded Good Mornings 15 Rolling Sit Ups 10 Band Pull Aparts 5/5 1 Arm DB OH Squats (light DB Weight OR Use empty Barbell and go SLOW and Control) Weightlifting Deadlift as if you […]

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8.28.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2:00 Max Effort Row OR 400m Run Matt Chan Warm Up+ (8-10 Minutes) (No Measure) (25) Jumping Jacks – wrists behind back (20) Jumping Jacks – arms forward/back (5/5) Spiderman Lunge w/twist & point (6/6) Lateral Lunge (10/10) Speed Skater […]

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8.25.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1000/850m Row -then- 3 Rounds: 20 Banded Good Mornings 15 Abmat Sit-Ups 10 Push Ups 5 Strict Pull Ups/Ring Rows Metcon MOBILITY first: 1. Lazy Pigeon (:60 each side) 2. Puppy Dog Stretch (:60 Total) Then it is Benchmark Friday!!! […]

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8.24.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 10′ Dynamic Warm Up (No Measure) 10 Total Warm up minutes BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) Leg Kicks (1) Lunge With Twists (1) High Skips (1/1) High Knees/Butt […]

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8.23.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Crossover Symmetry 5-7 reps of Activation before class!! AND mobilize the shoulder joint if you need to (Foam roll/Lacrosse ball Lats, Upper Back, Front and back of Shoulder, triceps, chest, etc…) 500m Row -then- Barbell Complex + Band, 3 Rounds, […]

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8.22.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up CFN PVC (No Measure) 20 Burpees -then- 2 Rounds: 7/7 – Leg Swings 7 – Passthroughs 7/7 – Torso Twists 7 – Good Mornings 7/7 – Side Bends 7 – Overhead Squats -then- 20 Burpees Metcon Fight Gone Bad (3 […]

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8.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 400m Run -then- 3 Rounds: 7/7 Lateral Lunges 7 Rolling Sit-Ups 7 KB Swings 53/35 7 Goblet Squats 53/35 7 Push Ups 7 Strict Ring Rows Mobility: Sumo Squat Hold :60 (use Rig if you need to OR KB to […]

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