CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Skill Metcon (No Measure) 3 SETS ON A 10:00 CLOCK… 5/5 DB Windmill (Moderate-Heavy) 1:00 L-Sit* -Rest as Needed b/t Sets- *For the L-Sit, accumulate as much time in the position during the 1:00. (No Measure) Workout Metcon (Time) EVERY 3:00 x 10 SETS 200m Run 20 Slam Balls (20/10) 20 Sit-Ups (Score is Slowest Time) Optional Finisher Metcon (No Measure) 3-4 SETS FOR QUALITY 20 Slam Ball Lunge w/ Twist* 10 Slow Slam Ball V-Up** *Lunge w/ arms extended and twist. **From a hollow body, SB held in hands, meet the feet. -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Single Unders Into… EMOM x 6 MINUTES MIN 1 – 20 Shoulder Taps + Plank Hold MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold Into… 1:00 Double Under Practice* *Options: Tall Jump Singles, Penguin Taps, Single Arm rotations. Strength Shoulder Press (1×6 / 1×4 / 1×2) STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 DB Waist to Overhead (50/35)|(35/20) 10 DB Push Press 40 Double Unders (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges 10 KB Deadlift 10 Russian KBS 10 KB Goblet Squats Strength Metcon (Weight) EMOM x 4 MINUTES 6 Back Squat Into… EMOM x 3 MINUTES 4 Back Squat Into… EMOM x 2 MINUTES 2 Back Squat *Goal is to increase every minute. Start moderate and end heavy. (Score is Weight) Workout Metcon (3 Rounds for time) 3 SETS 10 Back Squats (115/75)|(75/55) 15 KB Swings (70/53)|(53/35) 20/15 Cal Row -Rest 1:00 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS (7 MINUTE CAP) 12 Single DB Strict Press 10 Ring Rows 8/8 SA DB BOR 10 Scap Push-ups 12 HR Push-ups Strength Push Jerk (EMOM x 8 MIN — 3 Push Jerk) EMOM x 8 MINUTES* 3 Push Jerks *Start moderate and build to heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-9 Push Jerk (135/95)|(95/65) Pull-Ups -Rest 2:00- 12-9-6 Push Jerk (155/105)|(115/75) Strict Pull-Ups (Score is Time)Read more