CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey Lunges Extended Warm-up Metcon (No Measure) 2 SETS FOR QUALITY 3/3 DB Windmills (Athlete Choice, Light) 3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* *3 Push-Ups w/ DB in the Right, then 3 in the Left. (No Measure) Workout Metcon (No Measure) 4 SETS FOR QUALITY 4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy) 1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed b/t Sets- Then Into… 4 SETS FOR QUALITY 15 DB Floor Press (Athlete Choice, Mod-Heavy) 1:00 Glute Bridge Floor Press Hold* -Rest as needed b/t Sets- *Begins immediately after the 15 Floor Press. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle Clean Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling Glutes + Lats (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME 20 Box Jumps (24/20)* 2 Rope Climbs 15′ HS Walk 1 Rope Climb *Fast cycling allowed today if you have that skill and are comfortable with rebounding. (Score is Time)GOAL: SPRINT. This is meant to be fast AF. The workout originally was programmed with 3 Rope Climbs then the HS Walk but there’s something uniquely challenging about bookending the HS Walk with another high skill movement. For the HS Walk, setup the course in 5′ increments and manage with a similar rule set to the Open. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. Strength Shoulder Press (1-Rep Heavy ) ON A 15:00...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball Into … 2 ROUNDS 5/5 Moose Antlers 5 Push-Up to Down Dog 10 Alt. Groiners w/Twist :30 Bottom of Squat Hold w/Medicine Ball in Front Rack Position Workout LIBERTY BALL (AMRAP – Reps) EVERY 1:30 x 7 SETS 14 Box Jump Overs (24/20) Max Wall Balls (20/14)|(14/10) in time remaining… -Rest 1:00 b/t Sets- (Score is Total Wall Ball Reps) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES 10 Box Jump Overs (24/20) 15 Wall Balls (20/10)|(14/10) *P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) AMRAP x 10 MINUTES Row for Meters* *SPM must stay below 23 the entire row. (Score is Meters)GOAL: Learn to control your breathing and your stroke rate. I didn’t say you couldn’t row with powerful strokes…learn how to produce power and keep your stroke rate low. This is especially useful in longer rows or rows in workouts where you need your breath and heart rate to recover while still gaining ground on the row. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Strength Back Squat (Heavy 1-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks....Read more