CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 400m Run Into… 3 ROUNDS* 10 Knee Push-Ups → 10 Push-Ups → 10 BB Strict Press 10 Air Squats → 10 Alt. Jumping Lunges → 10 Alt. Empty BB Front Rack Lunges 10 BB Elbow Punches → 10 Hang Muscle Cleans → 10 Hang Power...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Bootstrappers 4 Alt. Cossack Squats 4 Up-Downs Into… AMRAP x 4 MINUTES 4 BW Kang Squats 4 Narrow or Sumo Stance Squats* 4 Burpees *Alternate b/t narrow stance and wide stance Squats each round. Workout Metcon (AMRAP – Reps) AMRAP...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (3:00 Cap) 6 Alt. Groiners + Hamstring Stretch 6 Push-Up to Pike 6 Cat Cows Into… AMRAP x 5 MINUTES 5 DBL DB Strict Press* 5 DBL DB RDL 5 Up-Downs over DB *At halfway switch to Push Press. Strength Deadlift (ON A...Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Push Press (10-8-6-8-10*) *Start Moderate, Build to Heavy, Come Back Down to Moderate. **Superset each set with 20 Slow Tuck-Ups and 30 Banded Face Pulls. -Rest as Needed b/t Sets- GOAL: RPE 6-7 | Building to a heavy 6-rep (heaviest...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS :20 High Knees :20 Butt Kickers :20 Alt. Cossack Squats :20 Scap Push-Ups Into… 2 ROUNDS 100m Run 30 Slow/Tall Single Unders* 10 Alt. Single DB Deadlift 10 DBL DB Floor Press 10 Ring Rows *Switch to :20-:30 of Double Under practice in...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 6 SETS 12/10 Ski Erg 10 Box Jump Overs (24/20) 8 Alt. DB Snatches (75/50) 2 Hang Squat Cleans (205/145)* -Rest 3:00 b/t Sets- *Option to go heavier. (Score is Slowest Time) GOAL: SPRINT | RPE 8-9 — Lats/ legs are going to be TOAST...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 5 Scap Pull-Ups 5 Scap Push-Ups 5 Banded Pull Aparts 5 Banded Flys Into… 2-3 ROUNDS (Time Permitting) :30 Bike @ Mod Pace 5 Kip Swings 10 Ring Rows* 5 Push-Up to Pike *Option for Jumping Pull-Ups in round 2....Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/24/22 Functional Strength Back Squat (3-3-3*) *Start Mod-Heavy & Build to Heavy Set of 3. Warm-up as needed prior. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 1 ROUND :30 Row (Arms Only) :30 Row (Legs Only) :30 Row (EZ-Mod) 10 Russian KB Swings 10 Alt Lateral Lunges 10 Scap Pull-Ups 10/10 Leg Swings into… 1 ROUND 1:00 Row (Mod-Hard) 8 KB High Pull 8 Alt Curtsy Lunges 8 Kip Swings 10/10...Read More