CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up 2 ROUNDS (No Measure) 100m Run 10 WB Front Squat 10 WB Ground to OH Compete AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 100m Wall Ball Run (20/14) 20 Wall Balls :30 Mandatory Rest (Score...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (1.) 3 SETS 5 Deadlifts*) *Double Overhand & No Hook Grip — USE YOUR GRIP! -Rest 1:00 b/t Sets- (Score is Weight) Deadlift (2.) 5 SETS 5 ‘Library’ Deadlifts*) *Completely silent touch to the ground, no slamming the bar. -Rest As Needed b/t Sets- (Score...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) :30 Bike* 10 PVC Pass Through 5 PVC Muscle Snatch 5 PVC Snatch Grip Push Jerk 7 Up-Downs 7 Scap Pull-Ups + 5 Kip Swings* *Build pace each round (EZ→Mod→Hard) **RND 2+3 complete 7 Ring Rows + 5 Kip Swings. Extended...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Row 12 Box Step Overs 6 Up-Downs 3 Pike Push-Ups Compete EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Row MIN 2 – 8-12 Burpee...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) Max Reps Pull-up -Rest 1:30- 8-12 Tempo Supinated Grip Inverted Rows (30X0) -Rest 1:00- 12-16 Alternating Gorilla Rows (Moderate) -Rest 1:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Back for another solid back session for the functional strength piece. This might...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Lunge-Lunge-Squat 20 Fast Single Unders + 20 Tall Jump Single Unders 5/5 Staggered Stance Good Mornings Into… 1 ROUND 5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell :20 Penguin Jumps* 20 Double Unders or 40 Single Unders 10 Back...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS* 5/5 Leg Swings (Side-Side) 5/5 Leg Swings (Front to Back) Hamstring Scoops Hip Open Gate Hip Close Gate High Knees Butt Kicker 200m Run *25ft out and jog back Into.. 1 ROUND 8 Up-Down 8 KB Deadlifts 8 Hollow Rocks Into.. 1-2 ROUNDS...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for about 20-30min or more. This is not an intense workout!Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EVERY 2:30 x 6 SETS 5 Power Cleans) (Score is Weight) GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 5 touch and go reps. Bodybuilding Metcon (Checkmark) 1.)...Read More