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) 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 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 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:...Read more

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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today. COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 15/12 Cal Ski 12 DB Bench Press (50/35) 2 Legless Rope Climb (Score is Time)GOAL: RPE 8 | Shoulder burner before the Legless Rope climbs. If this is something you’ve been struggling with keep it down to 1 Legless Rope Climb. COMPETE | PART 2 3 ROUNDS FOR QUALITY  (No Measure) 800m Jog 800m Walk (No Measure)GOAL: RPE 6 | Consistent pace on the Jog. EZ walk to recover, working on that longer nonstop running endurance.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