Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “TWENTY TWENTY WHO?” (Time) EMOM UNTIL COMPLETION* MIN 1 – 15/12 Cal Row MIN 2 – 22 Wall Balls (20/14)|(14/10) MIN 3 – Max Burpees* MIN 4 – Rest *Rotate the movements OTM...Read More

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES* (:40 ON // :20 OFF) MIN 1 – EZ Bike → Mod Bike MIN 2 – Bodyweight Lunges → KB Goblet Lunges (Light) MIN 3 – Inch...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 MOD Bike MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – :45 Push-Up to Pike MIN 4 – :45 Hollow Rock Workout Metcon (AMRAP – Reps) EMOM x 21 MINUTES MIN 1 –...Read More

CrossFit Mettle and Honor – NC FLEXRead More

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CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Calf Raises 30 Single Unders :15 Bar Dead Hang 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 20 Double Unders 8 Barbell Good Mornings 8 Hang High Pulls 8 Hang Muscle Cleans Strength Hang Power Clean (EMOM x 7...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Butt Kickers 20 High Knees 20 Calf Raises 20 Tib Raises -Quick Transition- AMRAP x 4 MINUTES 8 Sumo Good Mornings w/ Empty BB 8 Weighted Glute Bridge Ups :30 Plank or Hollow Hold INTO… *400m Test Run *The goal is to...Read More

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Metcon (Checkmark) 3 SETS 20-30 Banded Russian KB Swings (Heavy) Into… 10-15 Strict Pull-Ups Into… Max DB Deficit Push-Ups -Rest as Needed b/t Sets- GOAL: RPE 6-7 | For the banded RKBS check out the NCFIT movement library on YouTube! The deficit push-ups can...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 15-20 GHD’s MIN 2 – 15/12 Cal Bike MIN 3 – Max Ring or Bar Muscle-Ups MIN 4 – Rest (Score is Total Reps) GOAL: EFFORT | RPE 6-7 — Fatigue the abs and then light...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2:00 FOAM ROLL Lats / Quads / Upper Back Into… 3 ROUNDS :30 Dead Hang on Rig* 6 Air Squats + 6 Jumping Squats 6 Up-Down to Down-Dog *During Round 3, choice to complete Scap Pull-Ups. Into… 3 ROUNDS :30 Hollow-to-Arch Kip on Rig 6...Read More