CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10/8 Calories on the Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press 5/5 Alt. Cossack Squats (Back Rack optional) 5 Hang Muscle...Read More

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 Max Meter Row STATION 2 Box Step-Ups STATION 3 Max Meter Row STATION 4 Box Step-UpsRead More

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10 Mountain Climbers STATION 4 EMOM 10 BurpeesRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank,...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40 Alt. Mountain Climbers Optional Finisher Warm-up (No Measure) 2-3 SETS 5 Jefferson Curls 20 Alt....Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 Rest Workout Metcon (5 Rounds for reps) 5 SETS :30...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with 75% effort. B. NC60 Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps...Read More