Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) 2:00 Bike MIN 1 – EZ into Mod MIN 2 – Workout Pace Then Into… 2 SETS 10 Single DB Press (Hold DB Across Chest) 5/5 DB Overhead Step-Back Lunge* 10 DB Glute Bridge-Ups 5/5...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 BW Good Mornings 5 Inch Worms + Push-Up 10 Alt. Bird Dogs 5 Cat Cows Into… 1 ROUND 10 Barbell Jefferson Curls 10 Up Downs 10 Alt. Dead Bugs 10 Alt. Groiners...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) ON A 30:00 RUNNING CLOCK… Run, Row, or Bike* *Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing. (No...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 3 ROUNDS 1:00 Bike 5 Strict Pull-Ups 10 Box Step-Ups :30 Handstand hold against Wall GOAL: RPE 8 | Get 4 Rounds/Set. If you can’t get that...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 6 Bootstrappers 6 Push-Up to Pike 6 Cat Cows 6 Slow Calf Raises Into… AMRAP x 5 MINUTES 25 Single Unders 6 Single DB Front Squat 6 Single DB Alt. Around the Worlds...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (10-10-10*) (Score is Weight) *Week 6 of 10-6-2 Cycle. Goal is to beat your 10-10-10 from Week 1. GOAL: RPE 7 Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20 DBL DB Reverse Flyes (Light) Immediately...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm UP 3 Rounds for Time (No Measure) 300 Meter Row Then 3 Rounds 10 Air Squats 10 Wall Ball Push Press 20 Mountain Climbers Strength Back Squat (5X8) Push Press (5X8) Workout of the Day 5...Read More
Announcements “Do…or do not. There is no try.” ~ Yoda CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: None. GOAL: RPE 5 | Your goal here is to sprint those 10s AFAP and get right back into your sustainable pace. Compete Metcon (Distance) ON A...Read More
