CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS :30 KB Deadlifts :30 Russian KBS :30 Up-Downs Strength Metcon (Weight) EVERY 1:30 x 7 SETS 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 300m Row 20 Up-Downs 10 Front Rack Forward Lunges (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. Strength Bench Press (5-5-5-5) 5-5-5-5 Bench Press (Score is Weight) Workout Metcon (6 Rounds for time) EVERY 2:00 x 6 SETS 200m Run Max Man Makers (35/25)|(25/15) w/ remainder (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single-Unders* 10 Kip Swings 10 Alt. Step-Ups 10 Alt. Plank Shoulder Taps *Switch to Double-Unders at the 3:00 mark Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :45 FLR or Plank MIN 2 – :40 Lat Pull Down Hold MIN 3 – :35 Top of Pull-up Hold (No Measure) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Double Unders -:15 Rest- 1:00 – Toes to Bar -:15 Rest- 1:00 – DB Bent Over Rows (50/35)|(35/20) -:15 Rest- 1:00 – DB Goblet Step-up (24/20) -:15 Rest- *No Additional Rest b/t Sets (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 21 MINUTES MIN 1 – 35-50 Unbroken Double Unders* MIN 2 – 5-10 Unbroken Bar Muscle-Ups** MIN 3 – Run 200m *Max 2 Attempts – If you miss more than (2) attempts in any minute, perform 15 Burpees post-workout. Pick a number that challenges you. **Choose a number that you can perform unbroken that challenges you. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Skill Metcon (No Measure) 5 SETS ON A 15:00 CLOCK… 3-5 Strict Hanging Knee Raise to L-Kick + 3-5 Kip Swings + Knees-Up + 3-5 Kipping Toes to Bar (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 20 Slam Ball Lunges (20/10) 20...Read more