CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS* 5/5 Bodyweight Split Squats 6 Alt. Steps + 4 Box Jumps 5 Hang High Pulls + 5 Hang Muscle Cleans 5 Scap Push-Ups + 5 Push-Ups 5 Lateral burpees over the barbell *Have athletes grab out an empty barbell for the warm-up* Strength Metcon (Weight) EVERY 2:00 x 6 SETS 6/6 Front Rack Split Squats (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 15-20 Box Jumps (24/20) MIN 2 – :40 Hang Power Clean (95/65)|(75/55) MIN 3 – 15-20 Push-ups MIN 4 – :40 Front Rack Hold (Score is Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 25 Jumping Jacks 5 Upright rows 5 Strict Press 10 Step Ups 5 *Burpees (SLOW) *Slow burpee, perform an air squat, then into a plank into a strict push up and back up Workout U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina KIA November 14, 2011 in Baghdad, Iraq Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here ()Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Strength Thruster (5×3) 5×3 Thruster* *Use the Same Moderate-Heavy Load Across Perform Post-WorkoutRead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 1 ROUND (5 MINUTE CAP) :20/:20 Single Arm DB Swings :20/:20 Single Arm DB Strict Press :20/:20 Single Arm DB OH Hold :40 Shoulder Taps 3 Wall Walks Strength Push Press (6-4-2-6-4-2) 6-4-2-6-4-2 Push Press (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 20 Alt. DB Hang Snatch (35/25)|(25/20) 10 SA DB Push Jerk (R) 10 SA DB Push Jerk (L) -:30 Rest- (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more