Category

WOD
CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 2 SETS 12-9-6 Tempo DB Bench (Heavy, 2121) Tempo Ring Row (1111) Single DB Pull-Over -Rest 3:00 b/t Sets-GOAL: RPE 8-9 | HEAVY! You should feel every rep of each one of these sets. 12 of each / 9 of each / 6...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 25 Single Unders :20 Tuck Hold 10 SB Deadlifts Into… 1-2 ROUNDS (Time Permitting) 100m Run 20 High Jump Singles Unders 10 Tuck-Ups 10 SB G2OH Strength Metcon (Weight) 3 SETS* 10-12 DB Arnold Presses 12-15 DB...
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CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONING
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for calories) EMOM x 20 MINUTE :20 Sprint Bike / :40 EZ Pedal (Score is Lowest 2 Rounds Combined)GOAL: SPRINT | Time to go. Nothing will hold you back in this workout except your guts. Warm-up prior to the 1st set…you want to be...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:50 WORK / :10 REST) MIN 1 – Up-Down Mountain Climbers* MIN 2 – Walking Lunges MIN 3 – KB Sumo Deadlift MIN 4 – Burpees MIN 5 – KB Goblet Lunges MIN 6 – KB Upright Rows *1...
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CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONING
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 & 15 minutes…did you hold...
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CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONING “12 Days of Christmas” CFMaH Style (Time) “12 Days of Christmas” CFMaH Style 1- Muscle Up/Strict Pull Up 2- Squat Snatches (95/65) 3- Burpee Box Jump Over (24/20) 4- Clusters (95/65) 5- TTB 6- S2OH (95/65) 7- Deadlift (95/65) 8- Lateral Bar Burpees 9- Wall Ball...
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