CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME :30 Row 6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4) 6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4) 12 Hollow Rocks + 12 Superman Arch Rocks* *Try to alligator roll from the Hollow Position right into the Superman Position. Strength Metcon (No Measure) 3 SETS FOR QUALITY 3-5 Jumping Kip Swings + 3-5 Kip Swings + 3-5 “2-for-1’s”* *1 Rep = 2 Kip Swing + 1 Pull-Up (No Measure) Workout Metcon (Time) 2 SETS 20/15 Cal Row 25 Kipping Pull-ups 25 Thrusters (45/35) 20/15 Cal Row -Rest 2:00 b/t Sets- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100 m row 5 Inch Worms + Push Up 10 DB Suitcase Deadlifts 5 Up-Downs 10 Step Ups Workout 45 MIN CAP! PFC Nicholas Scott “Cookie” Cook, 3rd Platoon, Battle Company, 2nd Battalion, 503rd Infantry Regiment, 173rd Airborne Brigade Combat Team () “The Cookie” (Time) 4 Rounds for Time 43 Elevated Push-Ups (24 in) 19 Box Step-Ups with Kettlebell (each leg, 24 in, 18 lb) 10 Burpee Pull-Ups 505 meter Row Cash-Out: Exclaim “for the Paratrooper in the Sky” and 1 Elevated Push-Up (24 in)Background: This hero workout is dedicated to PFC Nicholas Scott “Cookie” Cook, 3rd Platoon, Battle Company, 2nd Battalion, 503rd Infantry Regiment, 173rd Airborne Brigade Combat Team, US Army, who was killed in action on March 7, 2010, while conducting counter-insurgency operations in Kunar Province, Afghanistan. In letters read at the service, Capt....Read more

CrossFit Mettle and Honor – NCX Warm-up () Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :20/:20 Single DB Strict Press MIN 2 – :40 DB Ground 2 Overhead MIN 3 – :40 Slow Deadbugs MIN 4 – :40 Shoulder Taps MIN 5 – :40 Wall Walks Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2* Push Press *Start and end heavier than last week. (Score is Weight) () Workout Metcon (AMRAP – Reps) 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Push Press (75/55)|(45/35) TABATA 2 – Slam Ball (20/10) TABATA 3 – Hollow Rocks -Rest 1:00 b/t Each Full Tabata- (Score is Reps) () () () ()Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats Strength Front Squat (6-4-2-6-4-2) 6-4-2-6-4-2* Front Squat *Start and end heavier than last week. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 7 Front Squats (135/95)|(95/65) 7 Toes to Bar 7 KBS (70/53)|(53/35) 7 Push-ups (Score is Rounds + Reps)Read more