CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP – Reps) 5 SETS 1:00 – 15/12 Cal Bike* -Rest :30- 1:00 – Max Unbroken Wall Balls (20/14)|(14/10) -Rest :30- 1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15) -Rest 1:00 b/t Sets- *Option for athletes to choose 20/15 Cal Bike…if you dare! (Score is Lowest Combined Reps) Finisher Metcon (No Measure) 3-4 SETS 1:00 Elbow Plank 30 Slow Mountain Climbers -Rest as Needed b/t Sets- (No Measure)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 200 m run 10 pass through (pvc) 10 goblet squat 10 jiggers (ask Kevin?) 5 inch worms+ push up Extended Warm-up Squat Snatch (12 MIN Build to slightly heavier than wod weight) 10 MIN CAP You can drop bar but must lift with in 5 seconds for following reps. Workout Mr. Kevin Metcon (AMRAP – Rounds and Reps) The Mr. Kevin For Time: 6 rounds for time 400 m run 5 Squat Snatches (135/95) (95/55)Kevin has been a member since we opened many many moons ago, 6 to be exact so we’re sending him off with 6 tough rounds! We wish him all the very best at his new position in South Carolina!! Scale to power snatch or cleansRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain Climbers Strength Metcon (Weight) 6 SETS* 1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean + 1 Front Squat -Rest as Needed b/t Sets- *Keep weight moderate-heavy. (Score is Weight) Workout “LITTLE BEAR” (Weight) EVERY :30 x 15 MINUTES 2 Power Clean (185/135)|(135/95) (Score is Weight)Read more

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