CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time) Workout – HOME Metcon (Time) 5 ROUNDS FOR TIME 400m Backpack Run 20 Backpack Sumo DL 1:00 Backpack Overhead Hold (Score is Time)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB Hang Squat Cleans 12 Wall Balls 16 WB Lunges 200m Run w/ WB -15:00 Hard Cap- (Score is Time)*New NCFIT Classic Workout Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 10 Backpack Squat Cleans 12 Backpack Thrusters 16 Backpack Back Squats 200m Run w/ Backpack (Score is Time) Optional Finisher Metcon (No Measure) 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Workout – HOME Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack Lunges MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Optional Finisher Metcon (No Measure) “TABATA” 8 ROUNDS (:20 ON / :10 OFF)*...Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3-4-5…Etc DB Bent Over Row Bench/Box Step-ups Up Down DB Deadlift (below the knee to stand) Strength Metcon (Weight) 5 SETS 1 Deadlift + 1 Hang Power Clean + 1 Power Clean + Front Squat (Score is Weight) Strength – HOME Metcon (Weight) 5 SETS 3 DB Deadlift + 3 DB Hang Power Clean + 3 DB Power Clean + 3 DB Front Squat (Score is Weight) Workout Metcon (AMRAP – Reps) 8 ROUNDS (:20 ON / :10 OFF) MOVT 1 – Hang Power Cleans (115/75)|(95/65) MOVT 2 – Pull-ups MOVT 3 – Box Jump Overs (24/20) *1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds. (Score is Reps) Workout – HOME Metcon (AMRAP – Reps) 8 ROUNDS (:20 ON / :10 OFF) MOVT 1 – DB Hang Power Cleans...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 400m Run 20 Single DB Thrusters 10 Burpees Over DB (Score is Rounds + Reps) Workout – HOME Optional Finisher Metcon (No Measure) 2-3 SETS 5/5 Arnold Presses 20 Alt. Object Slides 30 Russian Twists (No Measure)Read more