CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (10-6-2+*) (Score is Weight) *Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20 Alt....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Cal Bike 10 Burpees 8 Ring Rows 6 Scap Pull-Ups 4 Kip Swings Into… 2 ROUNDS* 5 Snatch Grip Deadlifts 5 Above the Knee High Pulls** 5 ATK Muscle Snatch** 5 ATK Power Snatch** *RND 1 w/ PVC. RND 2 w/ BB....Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) :30 Jumping Jacks Into… 1:00 Single Unders Into… 1:00 Double Unders or Double Attempts Into… :30 Jumping Jacks Then… AMRAP x 5 MINUTES 5 DB Goblet Squat (Light w/ :01 Pause at the Bottom) 5/5 DB Shoulder Press 5/5 DB Side Lunge 10 Alt. Mountain...Read More

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 Measure) Bodyweight Movement Flow Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. WARM-UP: 3 ROUNDS 1:00 Bike 10 RKBS @ W/O Weight 50 Single Unders GOAL: RPE 6-8 | Goal is average 1:30/round. This will require you to hold ~70/63 RPM on the Bike and U/B KBS & DU. The...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 16 Jumping Jacks 12 Alt. Barbell Elbow Punches 8 Barbell Good Mornings 4 Barbell Strict Press Into… 1-2 ROUNDS (TIME PERMITTING) 12 Power Drops* (BW ONLY) 8 Barbell High Hang High Pulls 4 Barbell High Hang Muscle Cleans 2 Inch Worms...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: None. GOAL: RPE 4-5| Keep the same pace/mile that you held last week. Here is the 40 minute run we have been building towards over this month. Last week was 30 minutes so it is a bit...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GAME WARM-UP (4 MIN) ROWLING Into.. 2-3 ROUNDS (5 MIN CAP) :30 BIke @ Mod Hard Pace 6 Up-Downs + Alt. Shoulder Tap 6 Step-Ups + Slow Negative 6 Squat Jumps Workout – Performance Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 –...Read More