CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Single Unders 10 Groiners 10 Cat Cows 10 Push-Up to Pike Into.. AMRAP x 5 MINUTES 30 Single Unders (or Double Unders) 10 RDL 10 Hang High Pull 10 Muscle Cleans Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 10 Deadlifts (225/155)|(155/105) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Power Cleans (185/135)|(135/95) 35 ‘Unbroken’ Double Unders -Rest 2:00- AMRAP x 5 MINUTES 5 Deadlifts (135/95)|(95/65) 5 Power Cleans 35 ‘Unbroken’ Double Unders (Score is Rounds + Reps) KG BB1: (100/70)|(70/55) KG BB2: (85/60)|(60/42.5) KG BB3: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Legs 2:00 Calf Smash (Each Leg) (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Bike @ Mod Pace MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time MIN 3 – :50 Up-Downs MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining time Then…Repeat! Strength Overhead Squat (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Overhead Squat Week 8 of 8 (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 20/15 Cal Bike 20 Burpees 20 Overhead Squats (75/55)|(65/45) (Score is Time) KG BB: (35/25)|(30/20)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 1000/800m Row 10 Box Crawl Overs (30/24)|(24/20) 30 Alt. DB Hang Power Snatch (50/35)|(35/20) 8 Up-Down Box Crawl Overs (30/24)|(24/20) 30 Sit-Ups 6 Up-Down DB Box Crawl Overs (30/24)|(24/20)* *Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS (8:00 MAX) 20 Mountain Climbers 5 Air Squats 5 Up Downs 5 Scap Pull Ups 2 SETS 100m Run 5 Barbell Front Squats 5 Barbell Strict Presses 5 Kip Swings 2 SETS 100m Run 5 Barbell Thrusters 5 Bigger Kip Swings Strength Weighted Pull-ups (8-6-4-2*) *Start moderate-light, increase weight every set, and build to heavy set of 2. (Score is Weight) Workout Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 75 Pull-ups 400m Team Run 42 Thrusters (95/65)|(65/45) 800m Team Run 42 Thrusters 400m Team Run 75 Pull-ups...Read more