CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run Into… 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 Strict Press 10 Scap Pull-Ups Into… 2 ROUNDS 5 High Hang Muscle Clean 5 Hang Muscle Clean 5 Push Press 10 Small Kip Swings Workout Metcon (Time) FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set. (Score is Time) Optional Finisher Metcon (No Measure) 3 SETS Max Chin-Ups* Into… Max Bar Dead Hang -Rest 2:00 b/t Sets- *End set without coming off the bar and work immediately into the Max Bar Hang (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6 Up-Downs with Jump* *Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump. Extended Warm-up Metcon (Weight) EMOM x 12 MINUTES MIN 1 – Building to Heavy 5-Rep Deadlift* MIN 2 – 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) Workout Metcon (Time) FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6″ Above Standing Reach (Score is Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) 4 SETS (Each movement)* Bike (Mod effort) Max Air Squats Single DB Deadlift Single DB Push Press * 1 Set = 2:00 Workout Metcon (AMRAP – Reps) 5 SETS 1:00 – 15/12 Cal Bike* -Rest :30- 1:00 – Max Unbroken Wall Balls (20/14)|(14/10) -Rest :30- 1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15) -Rest 1:00 b/t Sets- *Option for athletes to choose 20/15 Cal Bike…if you dare! (Score is Lowest Combined Reps) Finisher Metcon (No Measure) 3-4 SETS 1:00 Elbow Plank 30 Slow Mountain Climbers -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (6 MINUTE CAP) 200 m run 10 pass through (pvc) 10 goblet squat 10 jiggers (ask Kevin?) 5 inch worms+ push up Extended Warm-up Squat Snatch (12 MIN Build to slightly heavier than wod weight) 10 MIN CAP You can drop bar but must lift with in 5 seconds for following reps. Workout Mr. Kevin Metcon (AMRAP – Rounds and Reps) The Mr. Kevin For Time: 6 rounds for time 400 m run 5 Squat Snatches (135/95) (95/55)Kevin has been a member since we opened many many moons ago, 6 to be exact so we’re sending him off with 6 tough rounds! We wish him all the very best at his new position in South Carolina!! Scale to power snatch or cleansRead more