CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) *Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading Workout “WHISKEY TANGO FOXTROT” (Time) FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat should be doable in at least sets of 10 when fresh. Rx+ back squat comes from the ground -40:00 Hard Cap- Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Team Run 2 Miles** 120 Back Squats (Team Choice)*** 120 KB Swing (53/35)|(35/26) 120 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OHS Strength Hang Snatch (3-3-3-3-3) *Start Light and build to Moderate-Heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) 14 Burpees Over Bar (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 10 Alt. Step-Ups 5 Push-Up to Pike 10 Up-Downs 5/5 Single Arm DB High Pulls 2 ROUNDS 10 Alt. DB Deadlift (DB b/t the feet) 10 Box Jumps w/step down 5/5 Moose Antlers 5 Burpees :30/:30 Single DB Overhead Hold Strength Metcon (Weight) 3 SETS 8 DB Arnold Presses 12 DB Key Press 16 Single DB Overhead Tricep Extension -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME* 5 ROUNDS 10 Alt. DB Devil Press (50/35)|(35/20) 15 Box Jumps (24/20) Then Immediately Into… 100 Single DB Box Step-Ups (24/20)* *Hold DB anywhere on body above the waist. (Score is Total Time) KG DB: (22.5/15)|(15/10) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 12 ROUNDS FOR TIME* 4 Alt. DB Devil Press (50/35)|(35/20) 8 Box Jumps (24/20) Then Immediately Into…...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Workout “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row *Original workout format attributed to CF BelAir. **Athletes may start with either the run or the row and finish the workout with the other. (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Slow Alt. Samson Stretch 2:00 Slow Alt. Elbow to Instep 1:00 Slow Alt. Samson Stretch (No Measure)Read more