CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn. Strength Clean and Jerk (Moderate-Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk (Score is Weight) Workout Metcon (Time) FOR TIME 10 Clean & Jerks (155/105)|(115/75) 20/15 Cal Bike 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 10 Clean & Jerks 20/15 Cal Bike 15 Bar Muscle-Up 30 Burpees Over Bar (Score is Time) KG BB: (70/55)|(50/35) BMU Option...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME* 10/8 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 20/15 Cal Bike -Rest Equal Time- 15/12 Cal Bike -Rest Equal Time- 12/10 Cal Bike -Rest Equal Time- 10/8 Cal Bike *Bike must reset to 0 every new set. No rollover cals. (Score is Time)GOAL: Oh no we didn’t. Oh yes we did. Another crack at this one. Beat your previous time. Do not hold back. You know what it feels like…you have to get right between the ears. In a workout like this the only thing that will hold you back is how badly do you want to hurt. B. NC60 Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 15 Jumping Jacks + 10 Tuck Ups MIN 3 – :45 Lungester**...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row* :30/:30 Single Arm Overhead KB/DB Carry or Hold 6-8 Supinated Ring Row 10 Hollow Rocks *1st Round – Arms + Hips only 2nd Round – Arms + Hips + ½ Slide only 3rd Round – Full stroke Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES* 30/25 Cal Row 30 Sit-Ups 15 DB Arnold Presses (Athlete Choice) 10 Chin-Ups *Complete workout for quality. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 1:00 Rower Pike-Ups -:30 Rest- 1:00 Hollow Hold -Rest 1:30 b/t Sets- (No Measure) ()Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon RX: Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. Rx’d (54 and under) Women 125-lb. deadlift, 55-lb. thruster Men 185-lb. deadlift, 75-lb. thruster (55 and up) Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees SCALE: Metcon (Time) For time: 30 synchro...Read more