CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups* 10 Banded Upright Rows → Band Pull-Aparts →  Kneeling Banded Pull-Downs :45 EZ Cardio of Choice *Can be banded. Skill Metcon (No Measure) EMOM x 12 MINUTES MIN 1 – 7-10...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 400m Jog INTO LINE DRILLS (~25ft. increments) Toe Walk → Heel Walk Karaoke → High Knees Bear Crawl → Quad Crawl INTO 2 ROUNDS 6 Up-Downs → Burpees 6/6 Hammer Curls → 6 DB Hang Muscle Cleans 6 Hollow Rocks *The arrow denotes switching movements...Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Sumo Deadlift (5-5-5-5-5*) “Pausing + Deadstop” Sumo DL *:01 clear pause below the knee every rep. Controlled descent down the body to a deadstop on the ground for at least :01. Superset each set of 5 with 10-15...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1000/800m Row 75 Box Jump Overs (24/20) 50 Front Squats (135/95) (Score is Time) GOAL: EFFORT| RPE 6-7 — This is right on the borderline between effort and sprint. Probably more an Effort workout…butttttt each individual piece is kind of a Sprint too....Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Metcon (Checkmark) 3 SETS 8 Hang Power Clean 8/8 Reverse Front Rack Lunges -Rest 1:30 b/t Sets- 3 SETS 15 DB Wide Floor Press (Mod-Heavy) 10 “No Push-Up” Renegade Row (Mod-Heavy) -Rest 1:30 b/t Sets- GOAL: RPE 6-7...Read More

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES (or 2 ROUNDS) 4 Push-Up to Pike 4 Ring Rows 4 Kip Swings Into.. AMRAP x 4 MINUTES (or 2 ROUNDS) 4/4 Moose Antlers 4 Empty Barbell Strict Press 4 Air Squats w/Thoracic Rotation Strength Push Press (5-5-5*) *Start light and...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES* 8 Push Jerk (155/105) 40 Double Unders *Both must be performed unbroken. If you miss a jerk or miss a double under, start that set over. Ex: if you trip up on 36 doubles…start back at zero...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 7 MINUTES (:40 ON / :20 OFF) MIN 1 – EZ Bike MIN 2-  Good Mornings MIN 3 – Bird Dogs MIN 4 – MOD Bike MIN 5 – Barbell RDL MIN 6 – Hollow Rocks MIN 7 – HARD Bike () Strength...Read More

CrossFit Mettle and Honor – NC FLEX NOTE — THROWBACK WEEK TO 1/3/22 (No Measure) Functional Strength Back Squat (10-10-10*) *Start Mod-Heavy & Build to Heavy Set of 10. Warm-up as needed prior. Superset each set with a 15-20 Reps of Controlled Bench Dips…create a strong FLEX at the top of each rep. -Rest as...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 800m Run 50 Alt. DB Hang Snatch (50/35) 25 Strict Ring Dips 7 Wall Walks 600m Run 40 Alt. DB Hang Snatch 20 Strict Ring Dips 5 Wall Walks 400m Run 30 Alt. DB Hang Snatch 15 Strict Ring Dips 3 Wall Walks...Read More