CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Up-Downs 8 Slam Ball Deadlifts 4 Burpees 4 Slam Balls Strength Metcon (Weight) EMOM x 3 MINUTES 3 High Hang Power Cleans Into… EMOM x 4 MINUTES 4 Hang Power Cleans Into… EMOM x 5 MINUTES 5 Power Cleans (Score is Weight) Workout Metcon (Time) AMRAP x 2 MINUTES Max Slam Balls (20/10) -Rest :30- FOR TIME 27-21-15-9 Power Cleans (95/65)|(65/45) Hand Release Push-ups -Rest :30- AMRAP x 2 MINUTES Max Slam Balls -Time Cap 16:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND 30 Jumping Jacks Scap Push-ups 8/8 SA DB Strict Press Into… 1 ROUND 30 Jumping Jacks 10 Up-Downs 7/7 DB Push Press Into… 1 ROUND 30 Jumping Jacks 6 Burpees 6/6 DB Push Jerks Strength Metcon (Weight) 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB Split Jerk *Complete complex on right side and immediately complete complex on left side. -Rest As Needed b/t Sets- (Score is Weight) Workout Metcon (Weight) EMOM x 14 MINUTES MIN 1 – 8 DB Shoulder to OH (Athlete Choice)* MIN 2 – 16/13 Cal Bike *Weight should be moderate-heavy to heavy. (Score is Weight)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill Metcon (No Measure) 3 SETS FOR QUALITY 3/3 DB or KB Turkish Get-Up/Down* 20 Alt. Sit-Thrus *Full Movement is to Standing Position and Back Down (No Measure) Workout Metcon (3 Rounds for time) ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls (20/14)|(14/10) -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 40 Burpees -Rest Remaining Time Until Start of Next Set- ON A 6:00 RUNNING CLOCK*… 40 Sit-Ups 60 Wall Balls *Complete work in the Sets in any order or rep breakdown, athlete’s choice. (Score is for Time for Each Set)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run* *Feel free to complete this pre or post all of your other work today! (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Workout Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50 Plate Step-Ups (24/20) 50 Plate Walking Lunges 50 Plate Ground to Overhead 200m Plate Run *Hold Plate in Bear Hug for Lunges (Score is Time) Optional Finisher Metcon (Time) FOR TIME (OR NOT FOR TIME!) 5k Run to Support the Ultimate Hawaiian Trail Run (Score is Time) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) ON...Read more