WORKOUTS

4.7.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches ChoiceStrength1- Arm Renegade Rows 4 x 10/10 - No Push Ups, only RowsMetconMetcon (Time)8 Rounds for time: 20 Yard Bear Crawl 10 Plyo Push Ups 10 DB Pull Overs 20 Plate Jumps/Jumping...

4.6.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches ChoiceStrengthWindmills 4 x 10/10Metcon2020 Fundraiser workout 1 (AMRAP - Reps)10 Minute AMRAP 10 Air Squats 9 DB Snatches, Right Arm 10 Push Ups 9 DB Snatches, Left Arm RX = 50/35...

4.4.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upPartner Zoom workout. TBAMetconPartner Loredo (Time)6 Rounds for time: 48 AIr Squats 48 Push Ups 48 Walking Lunges 400m Run **If weather does not allow running then do 48 Synchro Burpees

4.3.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice.StrengthTurkish Get Ups 10' AMRAP - Use what you have and do 1 good rep at a time. Just get as many quality reps as you can in 10 minutesMetconMetcon (AMRAP - Rounds and Reps)20'...

4.2.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceStrengthPull Ups/DB Rows 5 sets (5-10 reps)MetconMetcon (Time)3 Rounds fro time: 800m Run 20 DB Thrusters 15 Push Ups w/feet on chair *Switch Thrusters every 5 reps

4.1.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - 1-leg RDL holds, Down Dog CobrasStrength1-Leg RDLs 3 x 10/10 - Use tempo and different reps as neededMetconMetcon (Time)3 Rounds for time: 20 Alt. DB Snatches 30 Heel taps 20...

3.31.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceStrengthKB/DB Windmills 3x10/10MetconMetcon (AMRAP - Rounds and Reps)15' AMRAP 35 Double Unders 10 Reverse Burpees 15 Chair Dips

3.30.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice.StrengthKneeling 1 Arm Shoulder Press 3 x 10/10 - Setup: with your left knee on the ground and your right knee up do 10 strict shoulder presses with your left hand. Then switch...

3.28.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up3 Rounds - 10 reps each - Jumping Jacks - Arm Swings across the front - Lateral Lunges - 1-Leg RDLs THEN 3 Rounds 5 Rolling Sit Ups 10 Iron Cross 10 Scorpions 5 Down dog cobrasMetconMetcon...

3.27.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up3 Rounds Single Arm DB Complex 3/3 High Pull 3/3 Snatch 3/3 Thruster 3/3 Back Row 3/3 Snatch **After each round do 5 rolling sit-upsStrengthPull Ups 5 x 5 OR DB Back Rows 5 x 5, tempo to...

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350 Old Fullerton Rd,
Belleville, IL 62226
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Call Us: 618-416-8677

mike@crossfitnucleus.com

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