CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the GPP portion with the class or a few buddies! B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents (No Measure) Workout Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan....Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 8 Up Downs 5 Inch worm+ Push-up 10 Leg Swings L/R 100 m Run Metcon Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click hereRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 200m Run @ Mod Pace 7/7 DB Deadlifts 7/7 DB Upright Row 7/7 DB Arnold Press 7 Box Jumps Workout Metcon (Time) FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35)|(35/20) 24 Single DB Box Step-Up *DB Can be held anyway above the waist. (Score is Time) KG DB: (22.5/15)|(15/10) Post-Workout Strength Metcon (Weight) FOR QUALITY 10 Alt. DB Turkish Get-Ups (Athlete Choice)* 30 DB Slides 10 Alt. DB Turkish Get-Ups *Athlete may build or stay at the same weight across all reps. (Score is Weight)Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 200m Run buy in! THEN… AMRAP x 6 MINUTES 8 Push-Up + Downward Dog 8 Wall Ball Squats 8 Wall Ball Push Press 8 Kip Swings 8 Lat Pull-Down Strength Metcon (No Measure) EVERY 3:00 x 3 SETS 10-12 Wide Grip Bent Over Row* 7-10 Kip Swings 5-7 Strict Chin-Ups *Keep weight Moderate. (No Measure) Workout LATMAN RETURNS (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES* 6 Chest to Bar Pull-Ups 10 Wall Balls (20/14) *Every 4 Rounds complete 400m Run. (Score is Rounds + Reps) KG WB: (9/6)|(6/5) Optional Cool Down Warm-up (No Measure) FOR QUALITY 2:00 Lat Smash (L) 2:00 Lat Smash (R) 2:00 Corpse Pose (No Measure)Read more