CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES* 1 Deadlift (155/105)** 2 Hang Power Clean 1 Power Clean *Starting at 0:00 and every 3:00 after, run 400m… 0:00 – Run 3:00 – Run 6:00 – Run 9:00 – Run **Option to adjust up to (185/135) (Score is Rounds + Reps)GOAL: Cardio + weightlifting makes cowards of us all! These are some of the toughest tests. You need to run fast to get back to the bar…you need to move the bar to win the workout. If you can keep a 2:00 run and stay on the bar for most of the remaining time, I think that gives you the best chance. :30 on the barbell just isn’t enough. Once you get in from the run, hands right on the bar and start moving. B. NC60 Warm-up Warm-up (No Measure) 1-2...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 3 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Balls 10 Alt Lunges Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 20 Slam Balls (30/20)|(20/10) 20 Slam Ball Walking Lunges* *Slam Ball held in a bear hug. (Score is Time) KG SB: (15/10)|(10/5) Finisher Metcon (Time) FOR TIME 100 Sit-Ups 100 Russian Twists *Weight Optional for both. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don’t drop the DBs in the set of 16 or 20…bite down and finish. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Scap Push-Ups 10/10 Single Leg Romanian Deadlifts 20 Shoulder Taps Into… AMRAP x 4 MINUTES 5 Push-up to Pike 10 Up-Downs 10 Alt Step-Ups Strength Bench Press (10-10-10) 3 SETS FOR QUALITY 10 Bench Press (Athlete Choice, Mod-Heavy) 10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate) -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) AMRAP x 12 MINUTES* 2-4-6-8-10-etc… Up-Down Box Jumps (30/24) *Perform 2 Wall Walks after each full...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (wod weight)) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 8 Pull-Ups 8 Burpee to Plate 8 DB Push Press (25/15)|(light) *Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. (Score is Rounds + Reps) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Half Kneeling Plate Around the World 16 Plate Ground to Overhead :30 Plate Gun Hold -Rest as needed b/t Sets- (No Measure)Read more