CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND (7:00 CAP) 20 Single Unders 10 SLOW Jefferson Curls 5/5 Staggered Stance Good Mornings :30 Hollow Hold Into… 1 ROUND 20 High Jump Single Unders 10 Empty Bar Deadlifts 10 Good Mornings 10 Strict Knee Raises Into… 1 ROUND :30 Double Unders/ Double Under Attempts 10 Narrow Stance Good Mornings 10 Kipping Knees to Chest Strength Deadlift (4-4-2-2*) *Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2. (Score is Weight) Week 4 of 6 Workout THORASSIC PARK (Time) 5 ROUNDS FOR TIME 7 Deadlifts (275/185)|(185/135) 15 Toes To Bar 60 Double Unders (Score is Time) KG BB: (125/85)|(85/60)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Mod) 2 ROUNDS 10 Box Step Ups 10 Scap Pull-Ups 10 Tuck Ups 1:00 Bike (Mod-Hard) 2 ROUNDS 8 Alt DB Goblet Curtsy Lunge 8 Small Kip Swings 8 V-Ups Workout Metcon (Calories) AMRAP x 21 MINUTES* Max Cal Bike *Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round. (Score is Total Calories) KG DB: (22.5/15)|(15/10) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Pigeon Stretch (R) 2:00 Pigeon Stretch (L) 2:00 Forward Fold (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up (No Measure) ONE ROUND CHIPPER STYLE 30 Singles 10 DB/Plate Bent Over T,Y,I’s 10 Slam Ball Deadlift 10 Single + Single + High Jump 20 DB/Plate Alt Front Raise + Lateral Raise 10 Slam Ball OH Press 10 Single + Single + Double 10 BB Elbow Punches 10 BB OH Press 10 Slam Ball G2O :30 Double Under Practice Warm-up Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 2 Push Press + 2 Push Jerk (Score is Weight) () Workout () Metcon (Time) FOR TIME 50 Double Unders 27 Shoulder to Overhead (95/65)|(65/45) 15 Slam Balls (30/20)|(20/10) -Rest 1:00- 50 Double Unders 21 Shoulder to Overhead (135/95)|(95/65) 15 Slam Balls -Rest 1:00- 50 Double Unders 18 Shoulder to Overhead (155/105)|(115/75) 15 Slam Balls (Score is Total Time)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 5×5 Back Squat (Heavy) *Superset each set with Max Set of Strict Pull-Ups -Rest as Needed b/t Sets-GOAL: RPE 8-9 | Classic strength with a bodyweight vertical pull compliment. Looking for heavy across all 5 sets and all 5 reps. If you undershot in the first 2 sets, increase weight for the final 3 sets. But goal today is to come in already heavy and use same weight across. Bodybuilding Metcon (No Measure) 3 SETS 10/10 DB Bulgarian Split Squat (Mod) 15 DB Good Morning 20 Alt. Cossack Squats -Rest as Needed b/t Sets- FOR QUALITY* 100 DB Glute Bridge-Up (Heavy) 100 DBL DB Hammer Curl (Light) 100 Tuck-Ups *Complete reps and sets in any order. Get the work done, Minimal rest between any breaks.GOAL: For the Bulgarian Split Squat, elevate the rear leg on a box or...Read more