CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS :30 Ski 10 Elbow Punches 5 OH Press 5/5 Split Squat Compete 1.) 3 SETS (Weight) 1 Split Jerk + 1 Squat Clean + 1 Power Clean *Build to a Moderate-Heavy weight...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 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Mod Hard Row MIN 2 – :50 Calf + Tib Raises MIN 3 – :50 Jump Squats Workout – Performance EVERY 5:00 x 4 SETS (Time) 50 Double Unders 50/40 Cal Row 50 Double Unders -Rest w/...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 10-30min. This is not a workout!Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 3 ROUNDS 5/5 DB RDL 10 Plank DB Taps 5 Hanging Knee Raises” Compete Metcon (Time) FOR TIME 3 ROUNDS 10 DB Deadlift (50/35) 10 GHD Sit-Ups -Rest 1:00- 3 ROUNDS 10 Alt. DB...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:35 ON / :25 OFF) MIN 1 – WB Air Squats / WB Shots MIN 2 – Inchworms + Push-Ups MIN 3 – Pike to Updog MIN 4 – BB Strict Press / Push Press Strength – All EMOM x 6...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (7×3*) *Heavy loading for all 7 Sets. No pause…but clear depth and full stand at the top. GOAL: RPE 9 | Same protocol as yesterday but this time with the bar on our backs. If you are feeling froggy, add a :01 pause at...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Bike :30 Row :30 Ski 10 Jump Tucks Compete AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike 15/12 Cal Row 15/12 Cal Ski (Score is Rounds +...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Step Overs 5 BB Deadlift 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 5 Tucks Jumps 5 High Hang Muscle Clean 10 Air Squats 8 Small Kip Swings Into… 1 ROUNDS 6 Box Jump Overs 5 High Hang Muscle Clean 5...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7×3*) *Heavy loading for all 7 Sets. TNG is allowed off the chest but no slamming the bar on the sternum. GOAL: RPE 9 | Heavy boys on those chestie boys. You are using the same heavy weight for all 7 sets. Bodybuilding Metcon...Read More