CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS FOR TIME (7:00 CAP) 12 Sumo Stance Good Mornings 20 Mountain Climbers* 12 Lunges** 12 KB Deadlift ROUND 1 – Mountain Climbers* & Lunges** ROUND 2 – Up-Downs* & Step-ups** ROUND 3 – Burpees* & Box Jumps** Strength Sumo Deadlift (8-6-6-4) (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 3 MINUTES* 1 Sumo Deadlift (Athlete Choice, AHAP)** 2 Bar Facing Burpees 3 Box Jumps (30/24)|(24/20) -Rest 1:00 b/t Sets- *Pick up where you left off. **As heavy as possible. (Score is Total Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 100m Run :20 Active Hang :20 Scap Push-ups :20 Band Pull-Aparts ROUND 1 – Active Hang & Scap Push-ups ROUND 2 – Kip Swings & Knee Push-ups ROUND 3+ – Kipping K2C & Push-ups Strength Bench Press (4×5*) Tempo (21X1)* *Keep weight Moderate. Should be heavier than Week 2 4×5 weight. (Score is Weight) Week 5 of 8 Workout Metcon (AMRAP – Reps) E2MOM x 16 MINUTES MIN 1&2 – 200m Run + Max Knees to Elbow MIN 3&4 – 200m Run + Max Hand Release Push-Ups (Score is Reps) KG DB: (22.5/15)|(15/10)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (2 Rounds for reps) 2 SETS “Death by Bike”* -Rest 3:00 b/t Sets- Every Minute Bike 2 Calories. Add 2 additional cals each minute. 2-4-6-8-10-etc… (Score is Highest Reps Each Set)GOAL: EFFORT | Just like any ‘death by…’ This starts chill then it’s murder. Pretty much after the round of 10 you’re gonna have to be going for it and hoping for some quick recovery. Can you BEAT your score in the second time around without holding back ANYTHING in the first go round… B. NC60 Warm-up Warm-up (No Measure) EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold COACHES NOTE — Keep DB out for Teaching. Workout Ellen (Time) 3 rounds...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) “BADGER” 3 ROUNDS FOR TIME 30 Cleans (95/65)|(65/45)* 30 Pull-Ups 800m Run *Perform workout with Power Cleans. (Score is Time)GOAL: GRIND | With squat cleans…this is one of the nastiest workouts ever. With power cleans…it’s not much easier. This becomes way faster and much more grippy in the Power Clean version. There’s nowhere you can slow down. A great challenge for the fittest is to see if you can take only 1 break per set of movements per round (1 break in the PC / 1 break in the PU). “ B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round Skill Metcon (No Measure) EMOM x...Read more