CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Max Wall Balls… Every minute perform 5 Burpees STATION 2 Max Cal Bike Every minute perform 5 Burpees STATION 3 Max Sit-ups… Every minute perform 5 Burpees *Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS… 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS… 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-Downs Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1 Strict Pull-up 2 Russian KB Swing (70/53)|(53/35) 3 Up-Downs *Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps. **Vest optional for workout. Finisher Metcon (No Measure) 3 SETS 20 Heel Taps Over KB 20 Hollow Rocks -Rest as Needed b/t Sets- C. STRENGTH / GYMNASTICS Metcon (No Measure) NOT FOR TIME 200m Walking Lunge 400m KB Farmer Carry (70/53) 200m Walking LungeRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters 100m Run Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 60 Wall Balls (20/14)|(14/10) 60 Box Jumps (24/20) *Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way. **For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs. -37:00 Time Cap-Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% Effort B. NC60 Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) into… 3 Rounds, 3 reps of each movement 1. Down and Up (torso vertical and fast drive!) 2. Elbows...Read more