CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 Burpees Strength Push Press (8-6-4-8-6-4) 8-6-4-8-6-4 Push Press* *Second set of 8-6-4 should be heavier than your first set of 8-6-4 (Score is Weight) Workout – HOME Metcon (Weight) 16-12-8-16-12-8 DB Push Press* *Second set of 16-12-8 should be heavier than your first set of 16-12-8. **Complete 1:00 Plank after each Set. (Score is Weight) Workout Metcon (Time) FOR TIME 15 Push Press (75/55)|(45/35) 35 Burpees 15 Push Press (95/65)|(65/45) 400m Run 15 Push Press (115/75)|(75/55) 35 Burpees 15 Push Press (135/95)|(95/65) -14:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) FOR TIME 25 DB Push Press 35 Burpees 25 Push Press 400m Run 25 Push Press 35 Burpees 25 DB Push Press (Score is Time)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBS Workout Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 15 Burpees MIN 3 – 20 Russian KBS (No Measure) Workout – HOME Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – :45 Cardio* MIN 2 – 15 Burpees MIN 3 – 20 Russian Backpack Swings (No Measure) Optional Finisher Metcon (No Measure) TABATA 8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Plank KB Alt. Taps MOVT 2 – Alt. Glute Bridge Alt. Marches *Alternate b/t movements 1 & 2 for 8 rounds total. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Windmill* MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up) Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice HS Walking Skill* *Different Drills Depending on Level… Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 Back Rack Lunges (95/65)|(65/45) 1:00 Box Jump Over (24/20) 1:00 Hang Power Clean 1:00 Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP X 6 MINUTES 200m Jog 5/5 KB (or Backpack) Hip Pops 8 KB (or Backpack) Alt. Lunges (goblet hold) 16 Mountain Climbers Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Russian Kettlebell Swings 8 KB Alt. Step-ups (Goblet Hold) 8 Sit-ups -REST 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Russian Kettlebell Swings 6 KB Alt. Step-ups (Goblet Hold) 6 Sit-ups (Score is Rounds + Reps Each AMRAP) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 8/8 Single Arm Backpack Swings 8 Backpack Front Rack Alt. Lunges 8 Sit-Ups -Rest 2:00- AMRAP x 6 MINUTES 6/6 Single Arm Backpack Swings 6 Backpack Front Rack Alt. Lunges 6 Sit-Ups (Score is Rounds + Reps Each AMRAP)Read more