CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 1.) FOR TIME 21-15-9 Front Squats (95/65) Burpees Over Bar (Score is Time) -Rest 5:00 b/t P1 & P2- Metcon (Time) 2.) FOR TIME 9-6-3 Thrusters (135/95) Bar Muscle-Ups (Score is Time) GOAL: SPRINT | RPE 8-9 — This is going to HURT. For the...Read More

CrossFit Mettle and Honor – CrossFit Kids Warm Up Warm-up (No Measure) 5 Minutes AMRAP 30 Single Unders 10 Burpees 10 Good mornings Strength Deadlift (5 X 5 Library Deadlifts For Form) *Goal is form not Weight Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Kettle Bell Dead Lifts 15 Air Squats...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON A 10:00 RUNNING CLOCK… LINE DRILLS* Walking Samson Lunges Alt. Knees to Chest Stretch Toy Soldiers Toe Walk Heel Walk High Knees Butt Kickers 200m Run Into… AMRAP FOR REMAINDER OF TIME :45 Row 10 Calf Raises 30 Single Unders 10 Sit-Ups *Perform the...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 2 MINUTES 5 PVC Pass Thrus (option to do Around the Worlds) 10 Tib Raises Into… EMOM x 6 MINUTES MIN 1 – :45 Row MIN 2 – 10 Calf Raises + Max Reps Single Unders* MIN 3 – 5 Scarecrow...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 6 PVC Pass-Thurs 10 Up-Downs 10 Ring Rows 8 Kip Swings Into… 2 ROUNDS* 6 PVC Snatch Deadlifts 6 PVC Hang High Pulls 6 PVC Hang Muscle Snatches 6 PVC Hang Power Snatch *Rounds 2 use Barbell Strength Metcon (Weight) EVERY 1:30 x...Read More

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) FOR QUALITY  21-15-9* Hang Power Clean Push Press *Use same weight for all 3 movements. After each full set complete 100 Double Unders. Complete 21...Read More

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 SETS 6-5-4 Power Snatches (135/95) 12-10-8 Chest to Bar Pull-Ups -Rest 1:30 b/t Sets- (Score is Total Time) KG BB: (52.5/35)|(35/25) GOAL: SPRINT | RPE...Read More

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 1 ROUND :30 (EZ PACE) Bike 5/5 SA Ring Rows 10 Scap Pull-ups 10 Push-up Negatives (:03 LOWER) Into… 3 ROUNDS :30 (MOD PACE)...Read More