CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Box Step-Ups 10 Scap Push-ups Into… 2 ROUNDS 6-8 Box Jump Overs 8/8 SA DB Strict Press Into… 1 ROUND 6 Box Jump Overs 6 Burpees Strength Shoulder Press (10RM) ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press (Score is Weight) Metcon Metcon (6 Rounds for time) Every 2:00 x 6 SETS 15 Box Jump Overs 10 Push Press (115/75)|(75/55)RX+ HSPURead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Forward Lunge + Twist MIN 2 – :45 Up-Downs MIN 3 – :45 Wide Stance Good Mornings MIN 4 – :45 Slow Air Squats MIN 5 – 200m Run Strength Back Squat (10RM) ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 100m Run 8 Back Squats (95/65)|(65/45) 6 Hang Power Cleans (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Jog Into… 3 ROUNDS 10 Walking Alt. Samson Stretches 10 Walking Alt. Leg Kicks 5 Inch Worms w/ Push-Up Into… 200m Jog Strength Metcon (Weight) EMOM x 10 MINUTES Min 1 – 10 Seated Alt. DB Arnold Press MIn 2 – :40 Max Single DB Curls (Score is Weight) Workout Metcon (Time) 4 SETS ON A 4:00 CLOCK… 100m Sprint 20 DB Walking Lunges (50/35)|(35/20) 15 DB Hang Power Clean Max Plank in Remaining Time -Rest 1:00 b/t Sets- (Score is Slowest Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Workout Metcon (AMRAP – Rounds and Reps) Breast Cancer WOD 20 min amrap: 4 burpee 6 Hand release push ups 8 alt. lunges 14 sit ups 200m run Optional FinisherRead more