CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping Squats after 1st Set. Strength ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Heavy 2-Rep ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Score is Weight) Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 SETS (7:00 CAP) 1:00 Bike @ Easy Moderate Pace 10 Alternating Cossack Squats 8 Clean Grip Deadlifts 6 Broad Jumps Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat* MIN 2 – :45 Cal Bike (Mod) *Build up to and past workout weight. (Score is Weight) Workout Metcon (Time) FOR TIME 100/80 Cal Bike 50 Burpees 25 Power Cleans (135/95)|(95/65) (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 12 Jumping Jacks 10 Plate Deadlifts 8 Slow Sit-Ups Into… 2 ROUNDS :30 Overhead Plate Hold 8 Up-Downs 6 Alligator Rolls* *1 Rep = Hollow Hold → Roll Over → Superman Hold. Strength Metcon (Weight) EVERY 2:30 x 5 SETS :30 DB Turkish Sit-Ups (R) :30 SA DB Floor Press (R) :30 DB Turkish Sit-Ups (L) :30 SA DB Floor Press (L) (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :50 Max Plate Ground to Overhead (25/15)|(15/10) MIN 2 – :50 Max Up-Downs to Plate MIN 3 – :50 Max Plate Hollow Body Flutter Kicks (Score is Reps)Read more

CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog MIN 2 – 5 Scap Push-Ups + 10 Kip Swings MIN 3 – 10 Burpees + 10 Air Squats Strength Metcon (Weight) 3 SETS :30 Chin Over the Bar Hold -Rest :15- :30 Wall HS Hold -Rest :15- :30 Plate Weighted Wall Sit -Rest 1:00- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) ON A 12:00 RUNNING CLOCK… 1 Mile Run into… Max Rounds of “Cindy”* -Rest 2:00- ON A 6:00 RUNNING CLOCK… 800m Run into… Max Rounds of “Cindy” *1 Round of Cindy is… 5 Pull-Ups 10 Push-Ups 15 Air Squats (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES Rounds of “Cindy”* *1 Round of Cindy is… 5 Pull-Ups 10 Push-Ups 15 Air...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) Re-hit Open 21.3! B. NC60 Warm-up Warm-up (No Measure) 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt Snatch Grip Overhead Lunges Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups* *See video for suggested progression and skill development (No Measure) Workout “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap- C. STRENGTH / GYMNASTICS Warm-up (No Measure) No Additional Strength.Read more