WORKOUTS

6.4.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice: 400m Run, PVC work Snatch Grip BB Complex: (3 rounds: 4 Reps each) - RDLs, Hang Muscle Snatch, Press behind Neck, Overhead Squats Mobility - T-Spine Mobility w/ foam roller and...

6.3.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Front Rack Mobility + Overhead MobilityStrengthPush Press 5 x 3 @00x2 (2 seconds at the top) - Every 2 Minutes - Focus on owning that top position: tight butt, stomach, active...

6.2.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Twisted Lizard + Pigeon + Down Dog Calf WalkMetconMetcon (AMRAP - Rounds and Reps)35' AMRAP 800m Run 20 Sumo Deadlift High Pull 20 Bar Facing BurpeesCool Down/Stretch

6.1.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upLet’s remember that it has been awhile for a lot of us. Don’t expect to be exactly where you were in March. Use today to get the feel of a barbell and a pull up bar again, not a day to go for a...

5.29.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (AMRAP - Rounds and Reps)35' AMRAP 400m Run 20 Wall Balls 20/14 500m Row 20 Alternating DB SnatchesCool Down/Stretch

5.28.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconMetcon (Time)6 Rounds: 10 yard Bear Crawl forward 10 yard bear crawl backwards 10 Left Arm Sumo DL High Pull from Knees 10 Right Arm Sumo DL High Pull from Knees 20 Toe Taps...

5.27.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upMetconEMOM x 4 rounds (32 minutes) 1) 10 Thrusters 2) 10 V-Ups 3) 6/6 One Leg RDL 4) 20 Grasshoppers 5) 8/8 DB Push Press 6) 8 Vertical Jumps 7) :30 Mountain Climbers 8) 30 Bicycle Crunches

5.26.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upZOOM ID's for ALL CFN Classes. Write them down as they will NOT be changing!! 9am - 875-5783-0557 12pm - 847-0150-8766 4pm - 830-1255-8065 6pm - 835-6647-0246 Foam roll 1’ each if you can before...

Murph 2020

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMetconTraditionally Murph has 100 Pull Ups but since the mast vajority of us have not done any Kipping for 8+ weeks it could be a potential safety issue to try to come back to...

5.22.20

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up400m Run + Coaches ChoiceStrength7' AMRAP - Turkish Get UpsMetconMetcon (Time)5 Rounds For Time: 400m Run 8 Wall Walks *15 HSPUS, 15 Pike Push Ups, 15 Inch Worm Push Ups are all different...

CrossFit Nucleus

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

mike@crossfitnucleus.com

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