CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING No Additional Conditioning. Get after Ricky Bobby! (No Measure) B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Up-Downs 20 Row Strokes Legs and Back Only :20 Hollow Hold Into.. AMRAP x 5 MINUTES 10 Burpees 10 Cals Row (Build to goal pace) 10 Sit-Ups...Read More

CrossFit Mettle and Honor – NC FLEX Warm-up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 11/28 and get after...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 ON/:20 OFF) MIN 1 – Knee/Standard Push-Ups MIN 2 – Row (Moderate Pace) MIN 3 – Ring Rows MIN 4 – Bike (Moderate Pace) MIN 5 – Deficit Push-Ups (w/ Light DBs) MIN 6 – Row (Aggressive Pace)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9 Barbell RDL 8/8 SA Ring Row 7 Up-Downs 6 Box Step-Overs Strength Deadlift (1.) ON A 8:00 RUNNING CLOCK… Build to a Mod-Heavy 4-Rep) (Score...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 50 Double Unders* MIN 2 – 200m Run MIN 3 –  20 Hand Release Push-Ups MIN 4 – :50 Tall Plank Hold *Option to increase by 10 reps every other round. (No Measure) GOAL: QUALITY | RPE...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-5-3-5-7*) *Super set each set with 15-20 Seated Banded Rows. (Score is Weight) GOAL: RPE 6-7 | Worked up to a heavy 3 last week, let’s see if we can meet it or pass it! The Seated Rows will fatigue the lats so BEND THAT...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) PART 1…3:00 RUNNING CLOCK 25’ Line Drills – Toe/Heel Walk – Inside/Outside of the feet Walk – Bear Crawl – High Kicks – Crab Walk – Quad Crawl – Karaoke – Spiderman Crawl – etc. PART 2…7:00 RUNNING CLOCK 200m Group Jog Into…...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS Seated Pin Press* *SET 1: 15 Reps SET 2: 12 Reps SET 3: 10 Reps SET 4: 10 Reps SET 5: 8 Reps (Score is Heaviest Weight) GOAL: RPE 8-9 | Set up J-Hooks on rig sovelightly ab shoulder height while sitting...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 12-9-6-9-12 Hang Power Snatch (115/75) 16-12-8-12-16 Alt. Pistols (Score is Time) GOAL: EFFORT | RPE 6-7 — This might feel like a little bit like a sprint but the legs are going to be thrashed. Aim to keep the HPS unbroken and use...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) 3 ROUNDS 1:00 Bike* :30 EZ Pedal *Start at a moderate RPM (55+) and add 3-5 RPMs each round. Into… AMRAP x 4 MINUTES (OR 2-3 ROUNDS) 5 Empty Barbell Good Mornings 10 Alt. Step Overs 5 Empty Barbell RDLs 10 Alt. Bird...Read More