CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 5/5 Leg Swings 10 Alt. Cossack Squats 10 Walking Toe Steps 10 Walking Heel Steps 200m Run INTO … 2 ROUNDS* 8 Med. Ball Front Squats 6 Push-Up to Down Dog 4 Hang Muscle Cleans + 4 Alt. Elbow Punches 100m Run Strength Metcon (Weight) 3 SETS* 1 Hang Squat Clean + 2 Front Rack Reverse Lunges -Rest As Needed b/t Sets- *Start Light-Mod and Build Up to or Beyond Workout Weight. (Score is Weight) Workout “FUNCLE SAM” (Time) FOR TIME 400m Run into … 7 ROUNDS 1 Hang Squat Clean (155/105)|(115/75) 7 Up-Down Over the Bar 7 Wall Balls (20/14)|(14/10)* 6 Front Rack Alt. Reverse Lunge into … 400m Run (Score is Time) *Option to use heavier Wall Ball (30/20). KG BB: (70/47.5)|(52.5/35) KG WB: (9/6)|(6/5)NOTE: New BenchmarkRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1 – 100m Run MIN 2 – Alt. Bird Dogs MIN 3 – Alt. DB Bicep Curls* MIN 4 – Tuck Hold** *Switch to a DB Gun Hold in Round 2. **Switch to Sit-Ups in Round 2. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 100m DB Farmers Carry (35/20)|(20/15) 15 DB Hang Muscle Cleans 200m Run 25 Sit-Ups (Score is Rounds + Reps) KG DB: (15/10)|(10/7.5) Post-Workout Strength Metcon (No Measure) 3 SETS 12-15 DB Zottman Curls 12-15 DB Pull-Overs 12-15 Rolling DB Tricep Extensions -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) FOR QUALITY* 50 Banded Pull-Aparts 50 Banded Upright Rows 50 Banded Lat Pull-Down 50 Banded Deadbugs *Complete in order. Think of this more as a warm-up. Use a band that you get at least 20-25 reps at a time. 2.) 3 SETS* 10 Wide DB Bent Over Row Immediately Into… 10 Wide Incline DB Bench Press *Use the same moderate weight for all 3 sets. -Rest as Needed b/t Sets- FOCUS: RPE 4-5 into… RPE 6-7 | The bands should burn but in a good way. These are meant to prime, develop stability, and activate. Speed is involved but controlled speed…no slop. For the Wide movements, hold the wide outside the body. Experiment with your grip…hold perpendicular to the body, hold parallel to the body, and try an in-between angle. Bodybuilding Metcon (No Measure) FOR QUALITY* Complete...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereU.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his...Read more