CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 50-40-30-20-10 Cal Bike Sit-up *Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on… B. NC60 Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest C. STRENGTH / GYMNASTICS Overhead Squat (1×3) ON A 12:00 RUNNING CLOCK… Work to Heavy 3-Rep OHS* *Bar can come from rack. Metcon (No Measure) EMOM x 10 MINUTES MIN 1...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/ Medball 20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self) 20 Med Ball Ground to OH 20 Med Ball Alt Lunges 20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top) Workout Metcon (Time) Teams of 2: FOR TIME 100-80-60-40-20 Cal Bike Med Ball Sit-up -25:00 Time Cap-Split bike cals however. 1 med ball for team, split reps by passing ball through the sit up. Finisher Metcon (No Measure) NOT FOR TIME 30 DB Manmakers* *Increase weight every 10 repsRead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Row 10 MB Deadlifts 10 MB Thrusters 20 Mountain Climbers Strength Back Squat (2×4) ON A 15:00 RUNNING CLOCK… Back Squat 1×8 1×6 2×4 -1:30 Rest b/t Sets- Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING CLOCK… 100 Wall Balls (20/14) Max Cal Row in remaining timeRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10 Minute Cap Workout RX: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRX WB (20#/14#)(10’/9′) SUMO DLHP/PP (75#/55#) SCALED WB (14#/10#)(10’/9′) SUMO DLHP/PP (55#/35#)Read more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) 4 ROUNDS 10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge 10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups 10 Shoulder Taps in Plank → 10 Knee Push-ups → 10 Knee HR Push-ups → 10 Push-ups :30 Single Unders → Big Jump Single Unders → Alt. Leg Single Unders → High Knee Single Unders Strength Metcon (Weight) 3 SETS 7/7 DB Snatch 7/7 DB OH Lunge -Rest 1:30 b/t Sets- Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 10-9-8-7-6-5-4-3-2-1* Strict Pull-ups Push-ups *100m Run after each full Set.Once you finish 1-1 and 100m Run that is 1 Round.Read more