CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4:00 Bike or Row (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 10 Alt. Groiners 5 Bootstrappers 10 Alt. Reverse Lunges (Barbell Optional) 5 Good Mornings 10 Alt. Elbow Punches 5 Shoulder Press w/ :01 Pause at the Top Workout Metcon (Time) FOR TIME* 20...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 5/5 Moose Antlers :15 Dead Bar Hang + :15 Active Bar Hang 5/5 Single Arm Ring Rows :30 High Knees + :30 Butt Kickers Immediately into … 2 ROUNDS 100m Run 5 Empty Barbell Cuban Presses (high pull + strict press)...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME Bike 12k (Nasal Breathing Only) (Score is Time)GOAL: Perform after Metcon portion. Recover, breath, keep your heart rate low and steady. Flush the legs and get ready for another great week of training to come. B. NC60 Warm-up Warm-up (No Measure) 4:00 Bike...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00 – Run 3:00 – Run 6:00 – Run 9:00 – Run **Option to adjust up to (185/135)...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 3 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Balls 10 Alt Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 400m...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don’t drop the DBs...Read More
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (wod weight)) 100m...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1 – :50 Walking Lunges MIN 2 – :50 Slam Balls (30/20) MIN 3 – :50 Burpee Over Ball MIN 4 – :50 Cal Row MIN 5 – Walking Rest (Score is Lowest Reps)GOAL: Razor sharp pacing in...Read More
