CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) TABATA (8 ROUNDS, :20 ON / :10 OFF)* MVMT 1 – Push-Up to Pike MVMT 2 – Alt. DB Deadlifts MVMT 3 – Cat/Cows MVMT 4 – Single DB Hollow Hold (then repeat!) Strength Metcon (No Measure) FOR QUALITY 15-12-12-10-10* Supinated Barbell Bent Over Rows *Start moderate and end moderate-heavy. (No Measure) Workout Metcon (Time) 3 SETS 30 Alt. DB Snatch (50/35)|(35/20) 20 DB Hang Cleans 10 DB Shoulder to OH -Rest 1:30 b/t Sets- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 200 m run (increase pace over the course of 3 rounds) 8 squat therapy 10 Upright Rows 5 Overhead Squat Workout () Metcon (Time) 5 rounds for time of: Run 800 meters 25 overhead squats 25 sumo deadlift high pulls ♀ 55 lb. ♂ 75 lb.Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8 Slow Deadbugs 8 Scap Push-ups 8 Bird Dogs 8/8 SA DB Strict Press Strength Shoulder Press (6-6-6) 6-6-6* Strict Press *Start and end heavier than last week. (Score is Weight) Workout Metcon (Time) 10 ROUNDS FOR TIME 10 Up-Downs 10 Push-Ups 10 Sit-Ups (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 250m Row :45 Tuck Hold 20 Alt. V-ups 15 Lunge + Lunge + Air Squat 250m Row Strength Back Squat (6-6-6) 6-6-6* Back Squat *Start and end heavier than last week. (Score is Weight) Workout “PAINKILLER” (Calories) 5 SETS ON A 2:00 RUNNING CLOCK… 8 Thrusters (115/75)|(75/55) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets- (Score is Calories)Read more