CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES – 1:00 @ EACH STATION Min 1 – Bike (Easy) Min 2 – Lateral Box Step Overs (Low Box) Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 – Bike (Hard) Min 5 – Lateral Box Step Overs (High Box) Min 6 – 10 Alt DB Snatch Workout Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2 – 12 Lateral Box Step-Overs MIN 3 – 20 Alt. DB Snatches (Score is Weight) Finisher Warm-up (No Measure) 2-3 SETS FOR QUALITY 10 Alt. Deadbugs 10/10 Single Arm DB High Pulls 5/5 Side Plank Rotations (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Bike 10 Scap Pull-Ups 8 KB Sumo DL 20 Single Unders -Quick Rest- AMRAP x 4 MINUTES 5 Cal Bike 5 Kip Swings 10 Tuck-Ups 8 RKBS 20 High Singles / Double Unders Workout Metcon (AMRAP – Rounds and Reps) Part 1 IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing (70/53)|(53/35) 24 Double Unders While P2… Wall Sit Hold While P3… Rests -Rest 2:00- Then complete Part 2.*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit. (Part 1 – Score is Rounds / Part...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap) 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge with PVC Pass 10 Barbell Strict Press 10 Alt. Elbow Punches 1:00 Alt. Groiners Strength Clean and Jerk (1RM) ON A 25:00 RUNNING CLOCK… Build to 1RM Clean & Jerk *Last Seen 9/4/19 (Score is Weight) Workout RX: Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean (155/105) 10 Shoulder to Overhead (Score is Time) SC: Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean (115/75) 10 Shoulder to Overhead (Score is Time) BG: Metcon (Time) 3 ROUNDS FOR TIME 10 Power Clean (light-moderate) 10 Shoulder to Overhead (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps :45 Bike (Light-Mod) 1 ROUND 5 Inch Worm + Push-Up :20 Hollow Hold 3 Wall Walks :45 Bike (Mod-Hard) Skill Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk (No Measure) Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – MAX Push-Ups MIN 2 – 16/13 Cal Bike MIN 3 – MAX V-Ups (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Foam Rolling Lat (L) 2:00 Foam Rolling Lat (R) (No Measure) C. STRENGTH / GYMNASTICS Shoulder Press...Read more