CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian Swings STATION 2 EMOM 10 Push-Ups + 12 Sit-Ups STATION 3 AMRAP 5 DB Renegade Row 10 Box Jumps 15 Single DB Russian SwingRead more

CrossFit Mettle and Honor – NCCOMPETERead more

EQUIPMENT FREE WORKOUTS WORKOUTS YOU CAN DO AT HOME WITH ZERO EQUIPMENT (Jump rope optional, you can sub Jumping Jacks) I wanted to share these workouts with everything going on. You can do most of these workouts as a family and not worry about equipment or teaching complex exercises. Enjoy stay active, stay healthy and stay safe. THE WORKOUTS 5 Rounds For Time: 100 Jump Rope* 50 Air Squats *Can substitute with jumping jacks For Time: 150 Double Under* *Can substitute with regular jump rope or jumping jacks AMRAP in 20 minutes of: 400 Meter Run Max Rep Pull Ups* *Sub w/Push Ups For Time: 100 Air Squats 75 Sit Ups 50 Box Jumps 400 Meter Run 3 rounds for time of: 800 Meter Run 50 Back Extensions* 50 Sit Ups *Also known as a ‘superman’ For Time: 2 Minutes Max Double Under* 2 Minutes Sit Ups Rest 1 Minute...Read more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :30 Max Jumping Lunges :30 Rest :30 Max Jumping Lunges :30 Rest STATION 2 MAX DB Burpee Box Step-Ups STATION 3 :30 Max Jumping Squats :30 Rest :30 Max Jumping Squats :30 Rest STATION 4 1:00 MAX DB Push Press 1:00 MAX DB Hang Power CleanRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 10 SETS 12/10 Cal Ski 10/8 Cal Row 8/6 Cal Bike -Rest 1:00 b/t Sets- (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 30 Single Unders 10 PVC Pass Throughs 10 Plate (or DB) Ground to Overhead 10 Plate (or DB) Strict Press 10 OH Plate (or DB) Lunges Strength Split Jerk (1×2) ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Split Jerk (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8… Push Jerk (135/95)|(95/65) 5-10-15-20… Double Unders (Score is Rounds + Reps) C. STRENGTH / GYMNASTICS Metcon (Weight) E2MOM x 12 MINUTES 2 TNG Power Snatches + 2 Hang Power Snatch + 2 High Hang Power Snatch (Score is Load) Power Snatch (20×1) EVERY :30 x 20 SETS 1 Power Snatch (Score is Load)Read more