CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (5 MINUTE CAP) 30 Jumping Jacks 20 Lateral Hops Over Barbell 10 Barbell Deadlifts 10 Front Rack Lunges Strength Metcon (Weight) 6 SETS ON A 12:00 CLOCK… 2 Hang Power Clean + 1 Power Clean + 1 Front Squat (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 800m Run 20 Power Cleans (135/95)|(95/65) (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 SETS (:20 ON / :10 OFF)* MVMT 1 – Tuck-Ups*** MVMT 2 – KB Suitcase Deadlifts MVMT 3 – Air Squats** *1 Set = 1 round of Tuck-Ups, KB DL, & Air Squats **Option to progress to V-Ups for the 3rd round ***Option to progress to KB Goblet Squats for the 3rd round Strength Metcon (Weight) 3 SETS 200m KB Suitcase Carry 10/10 SA Russian KB Swing 20 Heel Taps Over KB -Rest 1:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 20 Russian KB Swings (53/35)|(35/26) 20 Goblet Squats 20 Toes to Bar (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats 10 Med Ball Push Press 20 Jumping Jacks Workout Metcon (Time) FOR TIME 50-40-30-20-10 Wall Balls (20/14)|(14/10) 30-60-90-120-150 Double Unders (Score is Time) Finisher Metcon (No Measure) “TABATA” 8 SETS (:20 ON / :10 OFF) Med Ball Russian Twists (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) 100m Run 10 Good Mornings 10 Reverse Lunges 10 Slam Balls 10 Groiners Strength Deadlift (7-7-7-7-7-7) 6 SETS ON A 12:00 CLOCK… 7 Deadlift (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run 30 Slam Balls (20/10) 21 Deadlifts (135/95)|(95/65) 400m Run 20 Slam Balls 15 Deadlifts 200m Run 10 Slam Balls 9 Deadlifts (Score is Time)Read more