CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Power Clean STATION 2 Max Burpee Over DB STATION 3 Max DB Front Squat STATION 4 Max Mountain ClimbersRead more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Inch Worms + Push-Up 5 Cal Bike or 30 Jumping Jacks 10 Alt. Groiners Into… AMRAP x 2 MINUTES 5 Burpees 5 Cal Bike or 30 Mountain Climbers 10 Lunges Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 Back Rack Split Squats (R) MIN 2 – 12 Back Rack Split Squats (L) MIN 3 – :40 Plank Hold (Score is Weight) Strength – HOME Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 DB Front Rack Split Squats (R) MIN 2 – 12 DB Front Rack Split Squats (L) MIN 3 – :40 Plank Hold (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 2:30 FOR 5 SETS 15/12 Cal Bike 12 Back Rack Reverse Lunges (155/105)|(115/75) (Score is Each Round for Time) Workout – HOME Metcon (5 Rounds for...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Row or Cardio Choice MIN 2 – :45 Scap Push-Up MIN 3 – :45 Row or Cardio Choice MIN 4 – :45 Single DB Bent Over Row MIN 5 – :45 Row or Cardio Choice MIN 6 – :45 Single DB Swing Strength Metcon (No Measure) 3 SETS FOR QUALITY 10 Wide Grip Inverted Rows 10 Deficit Push-ups 30 Alt. V-ups -Rest 1:30 b/t Sets- (No Measure) Strength – HOME Metcon (No Measure) 3 SETS FOR QUALITY 10 DB Supinated Bent Over Rows 10 Deficit Push-ups 30 Alt. V-ups -Rest 1:30 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 25-20-15 Pull-ups 15-20-25 Cal Row 20-20-20 Kettlebell Swing (53/35)|(35/26) (Score is Time) Workout – HOME Metcon (Time) FOR TIME 25-20-15 DB Bent Over Rows 15-20-25 Weighted Sit-ups 20-20-20 DBL DB Swing (Score...Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups or 8 Cossack Squats 6 Up Downs Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a heavy weight of the complex 1 Deadlift + 2 Hang Power Cleans + 3 Front Squats (Score is Weight) Strength – HOME Metcon (Weight) 6 SETS ON A 12:00 CLOCK… 5 DB Deadlifts + 5 DB Hang Power Cleans + 5 DB Front Squats (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9 and so on… Hang Power Clean (135/95)|(95/65) Box Jumps (24/20) 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3-6-9 and so on… DB Hang Power Clean DB Up-Downs 200m Run (Score is Rounds + Reps)Read more