WOD

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 SETS 30 Single Unders 8 Scap Pull-Ups 8 Kip Swings 8 Strict Knee Raises Into… 3 SETS 30 Single Unders 8 Slam Ball Deadlifts 8 Slam Ball Curl to Press 8 Up-Downs Workout Metcon (Time) FOR TIME 100 Double Unders Immediately Into… 2-4-6-8-10-12-14-16-18-20 Slam Balls (30/20)|(20/10) 10-9-8-7-6-5-4-3-2-1 Toes to Bar Immediately Into… 100 Double Unders (Score is TIme) SB KG: (15/10)|(10/5) Finisher Metcon (AMRAP – Reps) “TABATA” 6 SETS (20 ON/:10 OFF) MOVT 1 – Single DB Crush Grip Curl (Athlete Choice) MOVT 2 – Single DB Bent Over Rows MOVT 3 – DB Flutter Kicks L+R= 1 Rep -No Additional Rest b/t MOVT or Sets- *1 SET = MOVT 1 + MOVT 2 + MOVT 3. (Score is Reps)
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CrossFit Mettle and Honor – NC FLEX
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8 Burpees to Target* 8 Waist to Overhead (95/65)|(65/45) 50 Air Squats -Rest 1:30- AMRAP x 6 MINUTES 6 Burpees to Target 6 Waist to Overhead 40 Air Squats -Rest 1:30- AMRAP x 4 MINUTES 4 Burpees to Target 4 Waist to Overhead 30 Air Squats *6 Inches above standing reach (Score is Total Rounds + Reps) KG BB: (42.5/30)|(30/20) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 8 MINUTES* 8 Waist to Overhead (95/65)|(65/45) 20 Air Squats -Rest 1:30- AMRAP...
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CrossFit Mettle and Honor – NCCOMPETE
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :30 Bike 10 Scap Pull-ups 10 Kip Swings 10 Tuck-ups 10 Clean Deadlift INTO.. 1-2 ROUNDS (Time Permitting) :30 Bike 10 Scap Pull-ups 10 Kipping Knee Raises :30 Elbow Punches Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 4-6 Toes to Bar MIN 2 – 5 TnG Power Cleans* *Build weight each round. Start Light and end Moderate. Final Loads should be slightly above workout weight. (No Measure) Workout LATMAN & ROBIN (AMRAP – Reps) EVERY 3:00 x 3 SETS 15/12 Cal Bike 15 Toes to Bar Max Power Cleans (115/75)|(75/55) in time remaining.. -Rest 1:00 b/t Sets- -Rest 2:00- EVERY 3:00 x 3 SETS 15/12 Cal Bike 15 Toes to Bar Max Hang Power Cleans (155/105)|(115/75) in time remaining… -Rest 1:00 b/t Sets- (Score is Hang Power Clean &...
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