CrossFit Mettle and Honor – NCCOMPETERead 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

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) 1 ROUND 10 Lunges 8 Up-Downs 8 Slam Balls Immediately into … 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Strict Press 6 Up-Downs 6 Slam Balls Immediately into … 1 ROUND 10 Wall Ball Thrusters 10 Slam Balls Strength Metcon (Weight) 5 SETS 10 Back Squat (Light-Moderate) 10-15 Deficit Push-ups* *Deficit can be on plates or DBs -1:00 Rest b/t Sets- (Score is Weight) Strength – HOME Metcon (Weight) 5 SETS 10 DB Front Squat 10-15 DB Deficit Push-ups* -1:00 Rest b/t Sets- (Score is Weight) Workout Metcon (Time) FOR TIME 40-30-20-10 Wall Balls (20/14)|(14/10) 20-20-20-20 Up-Downs 25-25-25-25 Slam Balls (20/10) (Score is Time) Workout – HOME Metcon (Time) FOR TIME 40-30-20-10 Alt Single DB Thruster 20-20-20-20 Up-Downs 20-20-20-20 Alt DB Snatch (Score is Time)Read more

CrossFit Mettle and Honor – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope) 10 DB Suitcase Reverse Lunges 5/5 Single Arm DB Bent Over Row 100m Run Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-ups MIN 2 – 10 Deadlifts (Building) (Score is Weight) Strength – HOME Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 5-10 Strict Bent Over Rows MIN 2 – 10 Slow DB Deadlifts (Score is Weight) Workout Metcon (Weight) EMOM x 4 MINUTES 12/10 Cal Bike -1:00 Rest- EMOM x 4 MINUTES 12 Deadlifts (185/125)|(135/95) -1:00 Rest- EMOM x 4 MINUTES 12/10 Cal Bike (Score is Weight) Workout – HOME Metcon (Weight) EMOM x 4 MINUTES Run, Bike, or Row :45 -1:00 Rest- EMOM x 4 MINUTES 12 DB Power Cleans -1:00 Rest- EMOM x 4 MINUTES Run, Bike, or Row :45...Read more

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Box Jumps DB Push Press Cal. Bike (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Up-Down + Tuck Jump Backpack Push Press Backpack Front Squat (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 8/8 Single Arm High Pull* 8 Calf Raises on Elevated Surface :45 Tuck Hold *Fast pull up, slow lower down (No Measure)Read more