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

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “OPEN 21.2” (Time) FOR TIME 10 DB Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 20 DB Snatches 15 Burpee Box Jump Overs 30 DB Snatches 15 Burpee Box Jump Overs 40 DB Snatches 15 Burpee Box Jump Overs 50 DB Snatches 15 Burpee Box Jump Overs (Score is Time)GOAL: EFFORT | RPE 8-9 — 21.2 is a 17.1 Repeat…one of the ‘most fun’ Open workouts IMO. You are NEARLY sprinting NEARLY everything and hoping to hold on. The only thing that doesn’t make this a pure sprint is the length. The length dictates you MUST hold something small back to make it through the final 50 and 15. This workout really STARTS with the set of 40 Snatches…that’s where you see who can really slug it out. Can you go unbroken? B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike*...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Pace Bike 10 Alt. Slam Ball Around the Worlds 10 Alt. Elbow Punches 10 Scap Push-Ups Into… 1 ROUND :45 Mod Pace Bike 8 Slam Ball Ground to Overhead 8 Barbell Strict Press 16 Alt. Shoulder Taps Into… 1 ROUND :30 Hard Pace Bike 6 Slam Balls :30 Overhead Barbell Hold 6 Up Downs Strength Push Press (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 Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 20 Slam Balls (30/20)|(20/10) 15/12 Cal Bike 10 Push Press (115/75)|(75/55) (Score is Rounds + Reps) KG SB: (15/10)|(10/5) KG BB: (52.5/35)|(35/25) Optional Finisher Metcon (1 Rounds for calories) “REVERSE TABATA” 8 ROUNDS (:10 ON / :20 OFF) Max Cal Bike Sprint (Score...Read more

CrossFit Mettle and Honor – NC FLEXRead more