Category

WOD
CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (3×10/10*) *Use the same Mod-Heavy weight for all 3 sets. Superset each set with… A1. 15 Strict Ring Rows or DB Bent Over Rows A2. 10/10 Plate Around the Worlds (Score is Weight) GOAL: RPE 6-7 | Challenging every set but sub max...
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) 3 SETS AMRAP x 5 MINUTES* 10/8 Cal Ski 10 Wall Balls (20/14) 1 Snatch (185/135) -Rest 1:30 b/t Sets- *Reset at the beginning of each AMRAP (Score is Lowest Rounds + Reps) GOAL: HEAVY | RPE 6-7 — Do you...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Ankle Rollouts 8 Bootstrappers 8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES 30 Single Unders* 6 Alt. Lunges 6 Push-Up to Pike 6 Alt. Knee Raises * Switch to Double Unders at halfway () Strength Bench Press (6-4-2-6-4-2*) *Start Moderate and...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :40 Cal Bike (EZ-Mod Pace) 10 Alt. KB DL 8 KB Upright Rows 8 Tuck-Ups w/ :01 Hold in Tuck Into… 1-2 ROUNDS (Time Permitting) 6/6 Single Arm Russian KB Swings 8 Ring Rows 8 Scap Pull-Ups* *Can be performed on Rig or...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 10 Alt. Deadbugs 5/5 Single Arm DB Arnold Press 5 Scap Push-Ups 5 Frog Jumps* From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into...
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Calories) 5 SETS 4:00 ON / 2:00 OFF Cal Row* Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets. (Score is Total Cals) GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate under control. Do...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 PVC Passes & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP 10/10 Elbow Punches 10 Behind the Neck Presses 10 High Bar Back Squats 10 Good Morning 10 Dip + Hold + Stands (Barbell in the Front Rack) -Quick Rest b/t Sets- Strength Metcon...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Shoulder Press (7-7-7-7-7 Seated Strict Press*) *Can be Performed with Barbell or DBs. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Strict Chin-Ups A2. 20 Alt. Landmine Rotations (Score is Weight) GOAL: RPE 8-9 | We are going for it...
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