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WOD
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...
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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....
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Plank Toe Touch 10 Alt. Squat Reach 10 Up-Down 10 Scap Pull-Up Into… 1 ROUND 8/8 Single Leg Glute Bridge Up 8 Tempo Wall Ball Front Squat (1111) 8 Alt. Step-Ups 8 Kip Swings Into… 1 ROUND 6 Barbell RDL 6...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No more than 2 sets on the Deadlift and Toes to Bar. Let’s aim for unbroken on the Wall Balls. COMPETE | PART 1 FOR TIME  (Time) 800m Run 60/50 Cal Bike 40 DB Shoulder...
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CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5 Tempo Sumo Deadlift (20X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Last day of our deload week. Finish with a tough set of 5 that feels heavy but moves relatively fast. We want to prime the body and feel strong...
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CrossFit Mettle and Honor – NC FLEX Strength 5 SETS (Weight) 5 Weighted Pull-ups (Heavy) -Rest :10- Max Reps Banded Pull-up -Rest 1:30 b/t Sets- (Score is Weight on Pull-up)GOAL: RPE 8 | Find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then,...
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Announcements LET US KNOW WHAT KINDA PIZZA YOU LIKE! See you this FRIDAY for the LAST OPEN WOD!! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 30 Jumping Jacks 6 Alt. Samson Lunges 6 Push-Up to Pike 6 Ring Rows 12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 5 BB...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) PLAY A GAME! Keep it easy and light today. I recommend Rock, Paper, Scissors! Set up a line of plates on the floor and split the class into 2 Teams. Teams start at opposite ends of the plates. One player on each team will hop...
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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...
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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
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