CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR TIME (8:00 CAP) 200m Run (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 200m Run (Moderate) Workout Metcon (AMRAP – Rounds and Reps) EVERY 4:00 x 5 SETS 300m Run Then in the remaining time… AMRAP of: 12...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Groiners + Torso Twist 5 Inch Worms + Push-Up Into… 3 ROUNDS 3 Snatch Grip Deadlift 3 Snatch Grip Hang High-Pulls 3 Snatch Grip Hang Muscle Snatch 3 Snatch Grip Hang Power Snatch* *With each rep, lower the start position for...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 PVC Pass Thrus 10/10 Around the World PVC Pass Thrus 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15)...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each round (EZ→ Mod → Hard) **Start on a lower box, increase height after 1st round...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 5 High Hang Muscle Clean 5 Hang Muscle Clean 5 Push Press 10 Small Kip Swings Workout Metcon (Time) FOR TIME* 21-18-15-12 Hang Clean and...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs with Jump* *Focus on a tall jump at the top of the Up-Down, emphasizing opening the...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP – Reps) 5 SETS 1:00 – 15/12 Cal Bike* -Rest :30- 1:00 – Max Unbroken...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 200 m run 10 pass through (pvc) 10 goblet squat 10 jiggers (ask Kevin?) 5 inch worms+ push up Extended Warm-up Squat Snatch (12 MIN Build to slightly heavier than wod weight) 10 MIN CAP You can drop bar but...Read More