CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “STRAIGHT 100.” (Time) FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00 Time Cap-GOAL: EFFORT | Might be my FAVORITE workout I’ve ever written. A little leg heavy BUT who doesn’t love a great leg pump. This workout is an interesting balance of the increasing rep schemes for WB / BJ and the steady push on the Row. The kicker is…you don’t slow down much. The WB/BJ are high cycle movements and fittest might be able to go UB. The row pace is steady in first 2 intervals but then you MUST speed up. You can’t let the row slow you down and take you out of the race. B. NC60 Warm-up...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) 5 SETS :30 Max Meters Bike -Rest 1:30- :30 Max Meters Row -Rest 1:30 b/t Sets- (Score is Distance)GOAL: SPRINT | Perform before or after GPP/Strength, your choice! ALL OUT SPRINT. Do not hold anything back for any :30 interval for any set. You have a 1:3 work to rest ratio…this should allow you to stoke the fire each time. Go to that place with this one. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows 5 HR Push-Ups 7 Air Squats Strength Metcon (No Measure) 3 SETS 5-7 Tempo Strict Pull-Ups (3111)* 2-4 Slow Wall Walks *Option to add weight to the Pull-Up and perform without Tempo (No Measure) Workout Mary (AMRAP –...Read more

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace of run each set. (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:30 Plantar Smash (R) 1:30 Plantar Smash (L) 2:00 Calf Smash (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Workout “STRAIGHT 100.” (Time) FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00 Time Cap- Cool Down Warm-up (No Measure) FOR RECOVERY* 5:00 Nasal Breathing Only Bike, Row, or Walk (EZ) *Perform soon after finishing Straight 100. (No Measure)Read more