CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:40 ON / :20 OFF) MIN 1 – Side Shuffle Shuttle Run MIN 2 – Alt. DB Upright Row MIN 3 – Step-Up with slow lower MIN 4 – High Knees Shuttle Run MIN 5 – Alt. DB Curl to Arnold Press MIN 6 – Lateral Step-Ups Strength Metcon (4 Rounds for weight) 4 SETS 10/10 Single Arm DB Bent Over Rows 15-20 DB Floor Press -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – 50′ Shuttle Runs* 1:00 – Box Step-Overs (24/20) 1:00 – Strict Pull-Ups 1:00 – Up-Downs *Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run. -No Additional Rest b/t Sets- (Score is Total Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Cal Row MIN 2 – Plank Shoulder Taps MIN 3 – Box Step Overs (low) MIN 4 – Jumping Jacks MIN 5 – Box Crawl Overs (mod) MIN 6 – Cal Row Strength Metcon (No Measure) 3 SETS 10/10 Single Arm Arnold Press 10 DBL DB Reverse Flyes 10/10 Single Leg DB Box Squat -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 6 SETS FOR MAX REPS 1:00 – Cal Row 1:00 – No Push Up Renegade Row (35/20)|(20/15)* 1:00 – Up Down Box Crawl Overs (Athlete Choice)** 1:00 – Rest *1 Rep = Row (R) + Row (L). **Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box. (Score is Total Reps)...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Sumo Stance Kang Squats MIN 2 – Clean Deadlift + Hang Clean High Pull MIN 3 – Russian Kettlebell Swings (Light) MIN 4 – Sumo Stance KB Deadlift MIN 5 – Hang Muscle Clean + 4 Elbow Punches MIN 6 – American Kettlebell Swings (Light) Strength Deadlift (6×5 @ 70-75%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 2 of 11 Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 800m Run into… AMRAP in Time Remaining… 4 Sumo Deadlifts (165/115)|(125/85) 8 Hang Power Cleans 12 American KB Swings (53/35)|(35/26) (Score is Rounds + Reps) KG BB: (75/52.5)|(57/39) KG KB: (24/16)|(16/12)Read more