CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10 Mountain Climbers STATION 4 EMOM 10 BurpeesRead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) Coach B’s Junkyard Dog Warm-up! Strength Squat Clean (1×3) ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 5 Pull-Ups 10 Push-Ups 15 Air Squats *Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).Please note load for squat clean.Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate Deadlifts Partner Strength Metcon (Weight) 3 SETS P1 – 20 Front Rack Lunges* P2 – MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again. Partner Workout Metcon (Calories) IN TEAMS OF 2… AMRAP x 14 MINUTES P1 Completes… 12 Plate G2OH (45/35) 10 Plate OH Lunge 8 Up-Downs P2 Completes… MAX Cal Row *P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) Play a Game! Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 10 Wall Balls 10 KB Sumo DL High Pull *Every 2:00 including 3-2-1 go, perform… 40 Alt. Mountain Climbers Optional Finisher Warm-up (No Measure) 2-3 SETS 5 Jefferson Curls 20 Alt. Plank Wall Ball Rolls 15 KB Good MorningsRead more