CrossFit Mettle and Honor – CrossFit Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon RX: Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. Rx’d (54 and under) Women 125-lb. deadlift, 55-lb. thruster Men 185-lb. deadlift, 75-lb. thruster (55 and up) Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees SCALE: Metcon (Time) For time: 30 synchro...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS FOR QUALITY :30 Row into :30 Max KB Deadlifts :30 Row into :30 Max KB Upright Rows :30 KB Swings into :30 KB Front Rack Hold :30 Glute Bridges into :30 Plank -:30 Walking Rest- Skill Metcon (Weight) 6 SETS FOR QUALITY* 1 Clean Deadlift + 1 Clean Pull + 1 Below The Knee Hang Power Clean + 1 Power Clean *Keep weight Light / Moderate. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Power Cleans (50/35)|(35/20) 200/150m Row* *Increase the row by 50m each Round. (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) ()Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY 20:00 Bike* *Nasal Breathing Only. Eyes forward whole ride, no hanging head. (No Measure)GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control, develop your aerobic system. One of the things to pay attention to today is not hanging the head or letting your body get out of control. Practice solid mechanics on the bike in sessions like this to build better habits in the future. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat Strength Metcon (Weight) ON A 10:00 RUNNING CLOCK Build to or Above Workout Weight… 1 Snatch Pull + 1...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 40 Single Unders 10 Tuck-Ups 10 Kip Swings 10 Wall Ball Curls to Press 10 Wall Ball Front Squats Workout Metcon (Time) 4 SETS 30 Double Unders 15 Wall Balls (20/14)|(14/10) 8 Toes to Bar -Rest :45 b/t Sets- -Rest 2:00 Total- 4 SETS 8 Toes to Bar 15 Wall Balls 30 Double Unders -Rest :45 b/t Sets- (Score is Total Time) *After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2. KG WB: (9/6)|(6/5) Post-Workout Strength Metcon (Weight) 3 SETS 20 Alt. DB Hammer Curls 15 DB Skull Crushers 15 DB Lat Pull-Overs -Rest As Needed b/t Sets- (Score is Weight) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:50 ON / :10 OFF) MIN 1: Step-Overs MIN 2: Up-Downs MIN 3: Single Arm Russian KB Swings* MIN 4: Ring Rows MIN 5: Staggered Stance Good Mornings* *Switch to the opposite arm/leg once you reach the :25 mark on the Single Arm Russian KB Swings and Staggered Stance Good Mornings. **After the warm-up grab a barbell to go over the Deadlift. Strength Deadlift (5×5) @ 60% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 13 Russian KB Swing (45/25)|(25/15) 11 Up-Down Box Step-Up (24/20) 9 Deadlifts (135/95)|(95/75) 7 Strict Pull-Ups (Score is Time) KG KB: (32/24)|(24/16) KG BB: (85/60)|(60/42.5) ()Read more