CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength Metcon (No Measure) 3 SETS 10 Tempo Chin-Ups (2121) 10 Tempo Push-Ups (22×1) 1:00 Ring FLR Hold (No Measure) Workout Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 PVC Pass Throughs w/ Lunge 8 PVC Overhead Squats 8 PVC Back Squat Jumps 4/4 PVC Around the Worlds Extended Warm-up Metcon (No Measure) EMOM x 10 MINUTES Min 1 – 5 Hang High Pulls + 5 Hang Muscle Snatch + 5 Behind the Neck Push Jerks (45/35) Min 2 – :40 Run, Bike, Row or Ski (No Measure) Workout Metcon (Weight) FOR WEIGHT 12-10-8-6 Hang Power Snatch* *Each set must be completed unbroken. Use the same weight each set. Rest as needed b/t sets. (Score is Weight) Finisher Metcon (No Measure) 5 SETS FOR QUALITY 20 Banded Face Pulls 5/5 Plate Around the World (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 MINUTE CAP) 8/6 Cal Bike 10 Bootstrappers 10/10 Single Leg DB Deadlifts Strength Deadlift (1×6 / 1×6 / 1×6+) DEADLIFT 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure….no more than 8-10. (Score is Weight) Workout Metcon (Time) FOR TIME 20 Deadlifts (AHAP) 50/40 Cal Bike 20 Bar Muscle-Ups 10 Deadlifts 25/20 Cal Bike 10 Bar Muscle-Ups -Hard Cap 15:00- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 Row (1:00 EZ, 1:00 Mod, 1:00 Hard) Into… AMRAP x 7 MINUTES 20 Deadbugs 8/8 Single Arm DB Strict Press 8/8 Single Arm DB Sumo Deadlift 8 Inch Worms + Push-Up Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Up Down Devil’s Press (35/20)|(20/15) 1:00 – V-Ups or Tuck-Ups 1:00 – DB Renegade Row 1:00 – Cal Row -Rest 1:00 b/t Sets- (Score is Reps) Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1 – 8 Seated DB Arnold Press Min 2 – Max Diamond Push-Ups (1111) (No Measure)Read more