CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! or Rowling! Workout Metcon (No Measure) FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10 Hand-Release Push-Ups 100m Row 5 Hand-Release Push-Ups -16:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead 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 Row 30 Cals Rest Remainder… STATION 2 80 Double Unders Rest Remainder… STATION 3 15 DB Devils Press Rest Remainder… STATION 4 1:00 Max Hollow Rocks 1:00 Max Russian TwistRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10 Synchro Mirror Burpees* Partner Workout Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10) 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) Finisher Metcon (No Measure) NOT FOR TIME 100 Alt. Partner Plank “Hi-Fives”* *Set-up so that both arms reach and connect at extension for the hi-five. (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs Extended Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell -Rest as Needed b/t Sets- (No Measure) Workout RX: Metcon (Time) FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Snatch (115/75) (Score is Time) SC: Metcon (Time) FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Snatch (75/55) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Snatch (75/55) (Score is Time) BG: Metcon (Time) FOR TIME 15-10-5 Up-Down +...Read more