CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :45 Box Step-Ups MIN 2 – :45 Up-Downs MIN 3 – :45 Barbell Strict Press MIN 4 – :45 Burpees MIN 5 – :45 Box Jump Overs Strength Push Jerk (4-4-4-4-4-4-4-4-4-4) EMOM x 10 MINUTES* 4 Push Jerks *Start light and build to moderate-heavy (Score is Weight) Workout Metcon (Time) FOR TIME 30 Push Jerks (95/65)|(65/45) 30 Box Jump Overs (24/20) 200m Run 20 Push Jerks (115/75)|(75/55) 20 Box Jump Overs 200m Run 10 Push Jerks (135/95)|(95/65) 10 Box Jump Overs 200m Run (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength Metcon (Weight) EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB Split Squats MIN 2 – :40 Slow Seesaw KB Press (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS ON A 5:00 RUNNING CLOCK… 30 KB Swings (53/35|(35/26) 20 Burpees 10 DBL KB Cleans Max Alt. V-ups w/ remaining time -Rest 1:00 b/t Sets- (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength Metcon (No Measure) 3 SETS 10 Tempo Chin-Ups (2121) 10 Tempo Push-Ups (22×1) 1:00 Ring FLR Hold (No Measure) Workout Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35) Min 2 – :40 Run, Bike, Row or Ski (No Measure) Workout Metcon (Weight) FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) Finisher Metcon (No Measure) 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No Measure)Read more