CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (8:00 CAP) :30 Bike @ EZ Pace 7 Inchworms + Shoulder Tap * 7/7 DB Deadlift 7 Tuck Ups Into…. 2 Rounds :15 Bike @ Mod Pace 7 Scap Push-Ups 7 Up-Downs *Inchworm + Tap (R) + Tap (L) = 1...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run -Rest Equal Time- 400m Run -Rest Equal Time- 200m Run -Rest Equal Time- 400m Run -Rest Equal Time- 800m Run (Score is Time)GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN AMRAP 20 Singles or DUs 8 Scap pull ups 5 Kip swings 10 Ring Rows 10 Cossack squats Workout 45 MIN HARD CAP Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds. Workout Metcon (AMRAP – Rounds and Reps) 3 SETS FOR...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 5 SETS 500/400m Row* *Perform at or near 1k row pace. Keep all 5 rows within :05 of one another. -Rest 2:00 b/t Sets- (Score is Slowest Time)GOAL: Razor sharp pacing. These should feel difficult each row but not all out. Keep...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round. Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Workout Metcon...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers :30 Legs Only Bike (arms only for 2nd round) 5 Empty Barbell Cuban Presses :30 Alt. Deadbugs Strength Push Press (3×5) 1×5 @ 60% 1×5 @ 65% 3×5 @ 70% *Base percentages off 5-Rep Heavy. Option to take...Read More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow Punches Strength Metcon (Weight) 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at...Read More