CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to Build to workout weight Workout – Performance 40 MIN CAP Manion (Time) 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here Workout – Fitness 40 MIN CAP Manion (Fitness) (Time) 7 rounds for time: 400-m run 29 back squats (95/65 lb) Workout Beginner 40 Min CAP Metcon (Time) 7 rounds for time: 200-m run 15 back squats (35/45 lb)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows 6 Hollow Rocks Strength – All EVERY 1:30 x 5 SETS* (Weight) 1 Hang Clean** + 1 Clean** + 1 Shoulder to Overhead *Start Light-Moderate and end Moderate-Heavy. **Option for Power or Squat. (Score is Weight) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Row 10 Toes to Bar Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining Barbell Options… 155/105 185/135 205/145 -Rest 1:30 b/t Sets- (Score is Total Clean to Overhead Reps) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Workout – Fitness EVERY 3:00 x...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Open with your biggest set on the Front Squats. Consider Burpee to Target. COMPETE | PART 1 EVERY 2:00 UNTIL FAILURE (AMRAP – Rounds and Reps) 20/16 Cal Row 1 Wall Walk* *Add 1 Rep every round -Rest w/ Remaining Time- (Score is Rounds + Reps)GOAL: RPE 9 | “”Death By”” style of how fast can you row to give yourself more time for Wall Walks. In the beginning dial back the pace, then increase to get more time for the Wall Walks in the later rounds. COMPETE | PART 2 6 SETS (No Measure) 3 Banded Explosive Pull-Up -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 5 | Focus on keeping these completely strict. This means no legs, but we still want to go up fast. Use whatever band...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 16-20 Alternating Pronated Grip DB Shoulder Press (8-10 per arm, Heavy) -Rest 1:00- 12-16 Seated Bent-Over DB Lateral Raises (Moderate) -Rest 1:00- 12-16 Standing DB Lateral Raises (Moderate) -Rest 1:00 b/t Sets- (Score is Weight On Shoulder Press)GOAL: RPE 8 | Shoulder day, baby! For both lateral raises, it is ok to swing the DBs a little bit and “cheat” for those last few reps. That is how close we want to get to failure. Aim for at least 10 strict reps and then “cheat reps” to finish out the set. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12 Close-Grip Bench Press (Moderate) -Rest 1:00- Max Reps Seated DB Overhead Tricep Extensions (Light-Moderate) -Rest :30- 1:00 Cardio Choice (Descending Pace) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS Max Reps Close-Grip Chin-ups -Rest 1:00- 21 3-Part DB Supinated Grip...Read more