CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3 KB Deadlifts 3 Russian KB Swings 3 KB Goblet Squats Into… ON A 3:00 RUNNING CLOCK… 2-3 ROUNDS 5 Barbell Hang High Pulls 5 Hang Muscle Cleans 10 Alt. Elbow Punches 5 Front Squats Strength Back Squat (6-4-2-6-4-2*) *Build up to a Heavy weight. Weight should start and end heavier than last week. (Score is Weight) Week 7 of 9 Workout CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 2 Front Squats (185/135)|(135/95) 14 Russian KB Swings (53/35)|(35/26) 2 Front Squats 14 American KB Swings* *Every other round complete 28 Alt. Plank Hip Taps. (Score is Rounds + Reps) KG BB: (85/60)|(60/42.5) KG KB:(24/16)|(16/12)Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps or Controlled Side Steps 10/10 Clam Shells 10 Tempo Air Squats (Band or Hip Circle Optional) (30X0) 10 Tempo Barbell Strict Press (21X1) 5 Broad Jumps Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 4 MINUTES Cal Bike -Rest :30 b/t AMRAPs- AMRAP x 4 MINUTES 6 Front Squats (135/95)|(95/65) 8 Shoulder to OH 36 Double Unders -Rest 2:00 b/t Sets- *1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest. (Score is Total Rounds + Reps) KG BB: (60/42.5)|(42.5/30) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Wall Sit 10 Barbell Rollouts -Rest as need b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) EMOM x 30 MINUTES MIN 1 – Athlete Choice!* MIN 2 – 15 Russian KB Swings (Heavy AF) MIN 3 – :45 Max Reps Push-Ups** *Athlete Choice… If you need cardio – Perform :50 Cal Bike If you need bodyweight – Perform :50 Pull-Ups If you need to be CRUSHED – :50 Double KB Front Rack Hold (whoa.) **For the Push-Ups… Set 1&2 – Standard Width, No Hand Release Set 3&4 – Standard Width, Hand Release Set 5 – Athlete Choice, Any Variety!GOAL: RPE 6-7 | A little pick your poison in the FLEX world. You get to choose how this workout goes down…cardio / bodyweight / strength focused. This is probably my favorite format of all time…EMOM30. Don’t forget that just because we are chasing aesthetics doesn’t mean we want to be DISPLAY MODELS ONLY. We look...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 8 Scap Push-Ups 6 Push-Ups* 8/8 Split Squats** 10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip **Round 2 perform Jumping Split Squats Strength Bench Press (Heavy 5-Rep ) ON A 25:00 RUNNING CLOCK… 1.) Build to a Heavy 5-Rep Bench Press (Score is Weight) -Rest Quickly Before Part 2- Metcon (AMRAP – Reps) 2.) Max Bench Press (@ 75% of Part A)* (Score is Reps)*Must be unbroken. Once the barbell is not moving, the set is complete. Workout Metcon (Time) FOR TIME 21-15-9-15-21 Alt. Jumping Lunges* Hand Release Push-Ups *L+R = 1-Rep (Score is Time) KG KB: (24/16)|(16/12) Cool Down Metcon (No Measure) 2:00 Twisted Cross Pec Stretch (R) 2:00 Twisted Cross Pec Stretch (L) 1:00 Seal Pose (No Measure)Read more