CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :20 Bike (EZ Pace) 20 Cross Body Mountain Climbers 5/5 DB Around the World into…. 3 ROUNDS :15 Bike (MOD Pace) 10 Alt DB Strict Press 5/5 DB Goblet Lunges Strength Push Press (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon (1 Rounds for reps) 12 ROUNDS (:20 ON/ :10 OFF) MOVT 1 – DB Alt. Push Press (50/35)|(35/20) MOVT 2 – DB Goblet Lunges MOVT 3 – Cal Bike (FAST) *1 Round= completing all 3 movements. (Score is Lowest Round) KG DB: (22.5/15)|(15/9) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 10 Ring Rows :20 Top of the Ring Hold 7/7 DB Deadlifts 10 Walking Good Mornings 10 Step-Ups* * Sets 3/4 Step-Ups change to Box Jumps. Strength Deadlift (3×5) 1×5 @ 70% 1×5 @ 75% 3×5 @ 80% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout LUCHA LIBRE (Time) 4 ROUNDS 5 Deadlifts (225/155)|(155/105) 7 Strict Pull-Ups 10 Box Jumps (30/24)|(24/20) -Rest 2:00- 4 ROUNDS 5 Deadlifts (275/185)|(185/125) 7 Pull-Ups 10 Box Jump Overs (24/20) (Score is Time) KG BB1: (100/70)|(70/55) KG BB2: (125/85)|(85/60) Finisher Metcon (No Measure) 3 SETS 50′ Walking Good Mornings* *Option to use Barbell, Plate, or PVC. (No Measure) ()Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat Strength Bear Complex (Heavy Complex ) Power Clean Front Squat Push Press Back Squat Second Push PressON A 15:00 RUNNING CLOCK… Build to a Heavy Bear Complex Workout CLOUDKICKER (Time) 4 ROUNDS FOR TIME 7 Unbroken Bear Complex* (115/75)|(75/55) 400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 8 SETS FOR TIME* 7 Unbroken Bear Complex* (65/45)|(35/25) *1 Bear Complex...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1000/800m Row 5 Ring Muscle-Ups 30 Box Jump Overs (24/20) 5 Ring Muscle-Ups 30 Back Rack Lunges (135/95) 5 Ring Muscle-Ups (Score is Rounds + Reps)GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and unbroken and quick sets on the RMU. 4:00 or less on every row. Try to go “unbroken” on all movements today with the proper pacing. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in the Goblet position for the Cossack Squat in the second round. Workout Metcon (Time) FOR TIME 10-15-20-15-10 Chest to Bar Pull-Ups KB Goblet Squats (70/53)|(53/35) (Score is Time) KG KB: (32/24)|(24/16) Finisher...Read more

CrossFit Mettle and Honor – CrossFit Warm-up (No Measure) AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups Warm-up Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Good Mornings (No Measure) Workout Metcon (Time) 5 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25 Sit-Ups 35 Double Unders* *Option for “Unbroken” Double Unders. (Score is Time) KG BB: (100/70)|(70/55) ()Read more