CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MIN 30 Single Unders (switch to double-unders/practice at the 2:30 mark) 10 Single KB Sumo Deadlifts 5/5 Single Arm Russian KB Swing 10 Air Squats (Switching foot position each rep)* Workout Metcon (No Measure) EMOM x 16 MINUTES MIN 1 – 15...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Slam Ball Deadlifts + 5 Slam Ball G2OH 5/5 Single Arm Ring Row 5 Scap Push-Ups + 5 Knee Push-Ups Workout Metcon (Time) FOR TIME 3-6-9-12-15-18-21 Slam Ball Ring Row Push-Up *12:00 Hard CapRead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) MOVEMENT 1 – Up-Downs → Burpees MOVEMENT 2 – Alt. Bodyweight Lunges → Single DB Alt Lunges MOVEMENT 3 – DB Deadlifts → Bent Over DB Rows MOVEMENT 4 – Bike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Jog 5/5 Single Arm DB Front Squats 5 Tall Planks to Down Dog 5/5 Single Arm DB Push Press 5/5 Moose Antlers 5/5 Single Arm DB Thrusters 100m Jog Workout Metcon (6 Rounds for reps) EVERY 3:00 FOR 6 SETS 300m Run...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch + 10 Sit-ups STATION 3 AMRAP 5 DB Devil’s Press 10 Box Step-OverRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C. B. NC60 Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8...Read More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 4 EMOM 15 Up-DownsRead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) AMRAP x 12 MINUTES (EZ Pace) 15/12 Cal Bike 15 Air Squats 10 Barbell Strict Press 5 Kip Swing + Knee Up (dynamic swing) :30 Walking Rest Warm-up (No Measure) 10:00 RUNNING CLOCK… Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this...Read More