CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Max Plate G2OH :45 Max Plate Jumps STATION 2 :45 Max Plate Thruster :45 Max Russian Twists STATION 3 :45 Weighted Plank :45 Weighted Sit-Up STATION 4 :45 Max Plate...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR RECOVERY 20min ruck hike or weighted walk (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES (light DB) 5 Half Kneeling DB Press (Right arm) 5 Single Arm Front Rack Split Squat (Right arm) 5 Half Kneeling DB Press (Left...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 3 SETS 10:00 Run, Bike, or Row -Rest 2:00 b/t Sets- (Score is Distance) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 V-Ups 8 Air Squats 6 Push Press w/ empty barbell (or DBs) 4 Bodyweight Kang Squats* *Kang Squat- Goodmorning +...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 4 SETS 3:00 Row @ (5K PR Pace) -Rest 2:00 b/t Sets- (Score is Distance) Metcon (Calories) 6 SETS 1:00 Max Cal Row -Rest 1:00 b/t Sets- (Score is Cals) B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Glute Bridges 10 T-Push Ups* 10...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) CHIPPER STYLE WARM UP Complete in Order… 500m Row (2:00 Bike/Run/Jump Rope) 25 Up-Downs 25 DB Push Press (Light) 50 Mountain Climbers 25 Step-ups 25 KB Swings (Light) 500m Row (2:00 Bike/Run/Jump Rope) Workout “G.I. JANE” (Time) FOR TIME 100 Burpee Pull-ups (Score is Time)Read More

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 1 ROUND :30 Bike Moderate 10 DBL DB Deadlift 10 DBL DB Bicep Curls 10 DBL DB Strict Presses Into… 1 ROUND :30 Bike Hard 10 DBL DB Russian Swing 10 DBL DB Hang Power Clean 10 DBL DB Push Press Strength Metcon (AMRAP –...Read More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 MAX Wall Ball Lunges STATION 2 MAX Wall Ball Push Press STATION 3 MAX Wall Ball Toe Touches* *Lying on ground with ball extended over shoulders and feet in the air,...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES (with Light-Moderate weight) 10/10 Single Leg KB (or DB) Deadlift 10/10 Single Arm KB (or DB) Bent Over Row 10 Strict Tuck-Ups Workout Metcon (Time) 5 ROUNDS FOR TIME 300m Run 15 Russian Kettlebell Swings (70/53)|(53/35) 3 Rope Climbs* *Option to...Read More