CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike 4 Hang Muscle Cleans 4 Alt. Elbow Punches 4 Dip + Jump + Land (BW) :30 Hollow Hold Strength Hang Power Clean (4-3-3-2-2*) 4-3-3-2-2* Hang Power Clean *Build to a Moderate-Heavy weight. (Score is Weight) Workout “HEARTBREAKER” (4 Rounds for time) 4 SETS 21/16 Cal Bike 15 V-Ups 9 Hang Power Cleans (135/95)|(96/65) 1:00 Unbroken Wall Sit -Rest 1:30 b/t Sets- (Score is Each Set for Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 40/30 Cal Bike 30 V-Ups 20 Hang Power Cleans (135/95)|(95/65) 1:00 Unbroken Wall Sit *P1 works while P2 rests. Split work as needed. P1 + P2 complete Wall Sit together. (Score is Time) KG BB: (60/42.5)|(42.5/30)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- Into… 2 SETS 100m Jog 10 Med Ball Front Squats (Athlete Choice) 5 Box Jumps (Athlete Choice) -:30 Rest b/t Sets- Workout “GALENTINES” (Time) FOR TIME* 50-40-30-20-10* Double Unders Sit-Ups *After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”. No additional work in the EVEN rounds. 1 Round of KELLY… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)|(14/10) (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME 60 Double Unders 60 Sit-Ups 400m Team Run 60 Box Jumps (24/20) 60 Wall Balls (20/14)|(14/10) *P1 works while P2 rests. Split work evenly...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 2 ROUNDS :30 Single Unders 8/8 Single KB Suitcase Deadlifts 10 Ring Rows 10 PVC Pass Thrus 8/8 SA KB Rows Into… 2 ROUNDS :30 Double Unders/ Double Under Attempts 8/8 Single KB Suitcase Deadlifts 10 Ring Rows 10 PVC Pass Thrus 8/8 SA KB Rows Strength Metcon (No Measure) 4 SETS FOR QUALITY* 3-5 Strict Pull-Ups + 3-5 Kip Swings + 3-5 Pull-Ups** *If needed, come down between off bar movements. **C2B Optional -Rest as Needed b/t Sets- (No Measure) “LATMAN BEGINS” (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 100m Run 30 Double Unders 10/10 Single KB Suitcase Deadlifts (70/53)|(53/35) 15 Pull-Ups* *C2B Optional. (Score is Rounds + Reps) KG KB: (32/24)|(24/16)Read more

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.Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Workout Metcon (No Measure) WORKOUT EMOM x 30 MINUTES MIN 1 – 5-7 Ring Muscle-Ups MIN 2 – 60 Double Unders MIN 3 – 20 Russian KB Swings (70/53)|(53/35) MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats MIN 5 – :50 Single Arm KB Front Rack Hold* *Switch arms at :25 mark (No Measure) KG KB: (32/24)|(24/16) RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Strict Ring or Bar Pull-UpsRead more