CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 2 SETS 20 Single Unders 100m Run 10 Lunges 10 Up-Downs Into… 2 SETS 20 Single Unders 100m Run 10 Air Squats 10 Up-Downs Strength Back Squat (4-4-4-4-4) EVERY 2:00 x 5 SETS* 4 Back Squat *Start heavier and end heavier than last week. (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run Into… 5 ROUNDS 10 Back Squats (155/105)|(115/75) 50 Double Unders (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 1:00 Bike 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) Strength Push Jerk (4-4-4-4-4-4-4-4) EMOM x 8 MINUTES* 4 Push Jerks *Start moderate and build to moderate-heavy. (Score is Weight) Workout Metcon (6 Rounds for time) 6 SETS 15/12 Cal Bike 10 Push Jerks (135/95)|(95/65) -Rest 1:30 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3/3 SA KB DL 4/4 SA KB Russian Swing 5/5 SA KB High Pulls 12 Walking Lunges Strength Metcon (Weight) EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Power Cleans (50/35)|(35/20) 10 KB Sumo Deadlift High Pull (70/53)|(53/35)* 100′ Mixed Grip Lunges** *Option for DBL DB Sumo DB High Pull **Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack. Lunge 50′ back with KB/DB in opposite hands. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog) MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold MIN 3 – 10 Burpees into Max Slam Balls Strength Metcon (No Measure) 3 SETS FOR QUALITY 16 Slow Seesaw Knee to Chest* 12 Pike Push-Ups (Box or No Box) 1:00 EZ Row *From hollow position, alternate legs in seesaw pattern. (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 200m KB Suitcase Carry (53/35)|(35/26) 20 HR Push-Ups 20 Slam Balls (30/20)|(20/10) -Rest 1:00 b/t Sets- (Score is Each Set for Time)Read more