Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCCOMPETE Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and gradually progress to moderate-light. Work up a good sweat. Do not turn this into an intensity push. (No Measure)Goal: This will be similar to our pre-Open workout move practice. Start getting your body used to moving a little today to prime the pump for a big effort tomorrow. Treat tomorrow’s NCMETCON like an Open workout.Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 SETS (8:00 CAP) 40 Single Unders 7 Broad Jumps :30 Bar Hang 10 Kip Swings 7 Tuck-Ups Strength Metcon (No Measure) 5 SETS :10 L-Hang :10 L-Hang Flutter Kick :10 Tuck Hang Hold :30 Max Double Unders -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (6 Rounds for time) EVERY 2:00 x 6 SETS 15 Toes to Bar 50 Double Unders (Score is Each Set for Time)Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Max Up-Downs 5 Med. Ball Thrusters :30 Tuck Hold 5 Kip Swings (or 5 Hollow Rocks + 5 Superman Rocks) + 3-5 Strict Pull-Ups* *If athletes don’t have Strict Pull-Ups, let’s avoid bands today. Have them do Ring Rows OR 5 Empty Barbell Cuban Presses (Upright High Pull, elbows punch through into the front rack position, then Strict Press the barbell overhead) Strength Metcon (No Measure) 3 SETS 20 Alt. V-Ups 15 Ring Rows 10 Push-Ups 1:00 EZ Cardio Choice -No Rest b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 20 Pull-Ups 30 Wall Balls (14/10) 20 Pull-Ups 40/30 Cal Row 30 Wall Balls 20 Pull-Ups 50 Up-Downs 40/30 Cal Row 30 Wall Balls 20 Pull-Ups (Score is Time) KG WB: (9/6)|(6/5) Partner Workout...Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Perfect Air Squats / :30 Alt. Groiners MIN 2 – :30 Alt DB Snatch (Light) / :30 Bike (Nasal Breathing Only) Strength Back Squat (10-10-10) 10-10-10 Back Squat* *Build to a Moderate weight. Complete 7/7 DB Suitcase Split Squats (Light-Moderate) after each set. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 8 Back Squats (135/95)|(95/65) 12/10 Cal Bike 16 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30) KG DB: (22.5/15)|(15/9)Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 50m Shuttle Run 10 Good Mornings 10 Lunges 50m Shuttle Run 10 DB or Barbell Upright Rows 10 Up-Downs After Warm Up: 1 round: 10 clean deadlift w/ BB 5 high hang clean pull 5 high hang muscle clean Drills: 5 jump and lands- NO BB 5 clean drops- NO BB 5 tempo power cleans- start below shin Strength Power Clean (3-Rep Moderate-Heavy ) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep TNG Power Clean (Score is Weight) Workout “LITTLE BEAR” (Weight) EVERY :30 x 15 MINUTES 2 Power Clean (185/135)|(135/95) (Score is Weight)Read more