CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Strict HSPU. Keep these to 2 Sets. 2-3 Sets for the Toes to Bar, smooth and consistent on the Push-Ups and KB Swings. COMPETE | PART 1 4 SETS* (Weight) 4 Power...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | One final time hitting these RDLs this cycle. We will ease back on these for the next cycle and see how all this work translates into the conventional deadlift....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to send it. Fast runs and unbroken on the barbell… Can you PR your score if you’ve done this before? COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 –...Read More

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | Another push/pull session coming off a rest day. Tackle this piece accordingly based on how you feel. We want...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel...Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB...Read More