Announcements

Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game!

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5/5 WB Around the Worlds

10 Air Squats

10 Piked Shoulder Taps

8 Clean Deadlift + Upright Rows

INTO..

1 ROUNDS

8 Alt. WB Around the Worlds

8 WB Thrusters

8 Push-Up to Pike

12 Elbow Punches

Workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Alternative Weights…

Wall Ball:  (14/10)

Power Clean:  (155/105)

​​​​​​​ KG WB: (9/6)|(6/5)

KB BB: (100/70)|(70/47.5)

NOTE: New Benchmark.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

60 ROUNDS FOR TIME*

5 Wall Balls (20/14)|(14/10)

3 Handstand Push-Ups

1 Power Clean (225/155)|(155/105)

*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).

(Score is Time)

KG WB: (9/6)|(6/5)

KB BB: (100/70)|(70/47.5)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4-5 SETS FOR QUALITY

10 Strict Toes to Bar

10 Strict Wide-Grip Pull-Ups

1:30 EZ Cardio

-Rest as Needed b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 4-5 — STRICT IS STRONG. Keep movements ASAP! AS STRICT AS POSSIBLE.