CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :20 Work, :10 Rest Hollow Hold STATION 2 :20 Work, :10 Rest DB Bent Over Row STATION 3 :20 Work, :10 Rest DB Front SquatRead more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on Knees w/o Push Up Workout Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Plate or DB Good Mornings -:30 Rest- 1:00 Max Monostructural (Athlete Choice)* -:30 Rest- 1:00 DB Renegade Rows** -:30 Rest- *Athletes can choose Run, Bike, Row, Ski, or Jump Rope. **1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L (No Measure) Workout – HOME Metcon (No Measure) 3 ROUNDS 1:00 Max Mountain Climbers -:30 Rest- 1:00 Max Backpack Goodmornings -:30 Rest- 1:00 Run, Bike, Row, or Ski (Athlete Choice)* -:30 Rest- 1:00...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 400m Backpack Run 20 Backpack Sumo DL 1:00 Backpack Overhead Hold (Score is Time)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB Hang Squat Cleans 12 Wall Balls 16 WB Lunges 200m Run w/ WB -15:00 Hard Cap- (Score is Time)*New NCFIT Classic Workout Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 10 Backpack Squat Cleans 12 Backpack Thrusters 16 Backpack Back Squats 200m Run w/ Backpack (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)Read more