CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONINGRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for calories) EMOM x 20 MINUTE :20 Sprint Bike / :40 EZ Pedal (Score is Lowest 2 Rounds Combined)GOAL: SPRINT | Time to go. Nothing will hold you back in this workout except your guts. Warm-up prior to the 1st set…you want to be hammering the pedals at 90%+ of your effort. Use the EZ pedal to try to down regulate. The cals only count during the sprint. Reset the monitor each round. B. NC60 Warm-up Warm-up (No Measure) 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB Deadlifts 10 KB Upright Row Strength Bench Press (5-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press (Score is Weight) Workout Metcon (Time) FOR TIME...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:50 WORK / :10 REST) MIN 1 – Up-Down Mountain Climbers* MIN 2 – Walking Lunges MIN 3 – KB Sumo Deadlift MIN 4 – Burpees MIN 5 – KB Goblet Lunges MIN 6 – KB Upright Rows *1 Rep = Sprawl Down + 1 Mountain Climber L + 1 Mountain Climber R Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :45 Max KB Alt. Goblet Curtsey Squats MIN 2 – :45 Max KB Horn Curls (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 15 Up-Downs 20 Back Rack Lunges (75/55)|(65/45) 15 Up-Downs 20 Sumo Deadlift High Pulls (Score is Time) KG BB: (35/25)|(30/20)Read more

CrossFit Mettle and Honor – CrossFit Kids A. CONDITIONINGRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 15/12 Cal Row 15/12 Cal Bike 50 Double Unders (Score is Rounds + Reps)GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 & 15 minutes…did you hold it? This one will come back in 21 minute variations in the future…learn to love that pace. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB Snatch Grip Behind Neck Press 10 Controlled Kip Swings Strength Metcon (Weight) EMOM x 5 MINUTES 1 Snatch Deadlift + 1 Hang Power Snatch (Below the Knee) + 1 Power Snatch *Weight stays Moderate for all sets. Should be close to workout weight. (Score is Weight)-Rest 2:00...Read more