CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Toe Walk 25’ Heel Walk 25’ Leg Swings 25’ Bear Crawl Into… 10 Box Step Ups 5 Push-Up to Pike 10 Up-Downs 8 Box Jumps 4 Inchworms 8 Burpees Workout Metcon (Time) 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) (Score is Time) Finisher Metcon (No Measure) 3 SETS ON A 12:00 CLOCK… 10 DB Front Raises 10 DB Lateral Raises 10 DB Upright Rows 20 Single DB Russian Twist -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Plank Hold Into… AMRAP x 6 MINUTES 20 Single or Double Unders 10 Slam Ball Deadlifts 5 Push Ups + Shoulder Taps* Into… 1:00 Plank Hold *Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :30 Ring FLR Hold Min 2 – :40 Double or Triple Under Practice (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 12 Ring Dips or Box Dips 24 Slam Balls (30/20)|(20/10) 48 Double Unders *At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 20 Ring Muscle-Ups 50 Alt. DB Snatch (50/35) 15 Ring Muscle-Ups 40 Alt. DB Snatch 10 Ring Muscle-Ups 30 Alt. DB Snatch (Score is Time) B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES Min 1 – :45 Bike (Start EZ, increasing pace each round) Min 2 – 10-15 Air Squats + 10-15 V-Ups Workout Metcon (Time) 2 SETS FOR TIME 60/45 Cal Bike 50 Single DB Thruster (50/35)|(35/25) 30 Toes to Bar -Rest 3:00 b/t Sets- (Score is Time) Finisher Metcon (No Measure) 3 SETS 10 DB Pull-Overs 10 Single DB Skull Crushers (No Measure) C. STRENGTH / GYMNASTICS Push Press (3RM) ON A 15:00 RUNNING CLOCK… Build to 3RM Push Press* *Over the course of August, we will work a progression to retest the 3RM at the end of the month. (Score is Weight) Metcon...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. Elbow Punches 5 Good Mornings 5 Slow RDLs 5 Upright Rows 5 Shoulder Press Into… EMOM x 4 MINUTES Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers Min 2 – 10 Alt. Groiners + Max Squat Jumps Strength Deadlift (2RM) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift (Score is Weight) Hero Workout DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here...Read more