CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 7/5 Cal Bike 7 Good Mornings 14 Alt. Lunges 7 KB Deadlifts 14 Alt. Russian Twists Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 40/30 Cal Bike 20 Alt. V-Ups 20 Russian KB Swings (Athlete Choice)...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 7-10 SETS FOR QUALITY 3 Reps of Hang Power Snatch or Hang Clean to Overhead (Mod) -Rest 1:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | All sets performed at a moderate weight. The goal is explosive and crisp mechanics. Do not care...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 Single Unders 10 Alt. Curtsy Lunges 10 Alt. V-Ups Compete Metcon (No Measure) 4 SETS FOR QUALITY 30 Crossovers 10 DB Step Overs (50/35)(20/24) 10 Strict Toes to Bar -Rest 1:30...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 EZ Row 5/5 Moose Antlers 10 Alt. Bird Dogs 5/5 Ankle Rotations (Clockwise/ Counter Clockwise) 5/5 Staggered Stance Good Mornings 10 Alt. Samson Lunges Into… AMRAP x 5 MINUTES 16 Lateral Hops (Over BB Optional) 8 Up-Downs 6 Tempo Air Squats (22X1)...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 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) FOR QUALITY 1:00 Cardio 20 Plate Hops* 20 Alt. Plank Plate Taps** 10/10 Plate Staggered Stance Deadlift 10/10 Plate Around the World 1:00 Cardio 20 Plate Hops 20 Plate OH Press 20 Plate Bent Over Row 20 Plate Ground to OH *Use a 15 or...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 5 Kang Squats 10 Banded Pull Aparts 5/5 Moose Antlers 10 Banded Pass Throughs Into… AMRAP x 6 MINUTES 20 Alt. High Knees 10 Air Squats 20 Alt. Butt Kickers 10 Banded Overhead Squats 100m Run Extended Warm-Up – All Metcon...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (12-9-6-3-6-9-12*) *All sets should be Heavy. Second wave must be heavier than first wave. After each set of Deadlifts, perform the same amount of reps of Strict Burpee Pull-Ups (Plank + Push-Up + Stand-Up + Pull-Up — No Tiny Kips). (Score is Weight) GOAL: RPE...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 10 Alt. Shoulder Taps 5 Up-Down/Down Dogs 5 Bootstrappers Compete Metcon (No Measure) 5 SETS Strict HSPU* (Deficit Optional) 10 Push-Ups 15 Air Squats -Rest 2:00 b/t Sets- *Perform Reps at 70-80%...Read More