Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) CHIPPER-STYLE WARM-UP… 1:00 Calf Stretch on Wall/Rig (:30 Each Leg) 40 Single-Unders 10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle) 30 High Singles 10 Calf Raises 20 2 Singles + 1 Double Under 10 Air Squats 10 Double-Unders Workout Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Optional Cool Down Warm-up (No Measure) 2 SETS :30/:30 Calf Stretch* 1:00 Cobra Stretch (No Measure) *Elevate foot against wall to stretch each calf.Read more

Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) PIZZA DELIVERY GAME! Then… 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank Transitions 10 Scap Pull Ups Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (55/35)|(35/25)* MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) (Score is Reps) Finisher Metcon (Calories) 3 SETS 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups -Rest 1:00 b/t Sets- (Score is...Read more

Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – NCCOMPETERead more

Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) ALTERNATING TABATA (:20 ON/ :10 OFF) 8 ROUNDS TOTAL… 1: Air Squat (1111) 2: Single Unders* *Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc Strength Front Squat (5-5-5-5) 5-5-5-5 Tempo Front Squat (3211) (Score is Weight) Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 60 Double Unders MIN 2 – 12 Front Squats (135/95)|(95/65) MIN 3 – :40 Barbell Front Rack Hold (No Measure)Read more

Announcements Order New Shirts before Feb 28! https://boxstarapparel.com/collections/crossfitmh CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS 10 RDLs w/ Barbell 10 Perfect Push-Ups 10 Kip Swings or Kip Swing + Knees-Up Strength Deadlift (3RM or Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) Workout Metcon (Time) FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is Time) SC: Metcon (Time) FOR TIME 30-20-10* Deadlift (165/110) Toes to Something *30 Double Unders or 50 Singles after each full set (Score is Time) BG: Metcon (Time) FOR TIME 20-15-10* Deadlift (135/85) Hanging Knee...Read more