CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and...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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12 Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 1 of 6 in this new...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00. COMPETE | PART 1 4 ROUNDS FOR TIME (Time) 16/13 Cal Ski 12/12 Single Arm DB Hang Clean and...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front...Read More

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | The hamstring curls on the rower are back! Big hinge and glute day today to pack on some muscle where it...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken all the way through. Should be able to go from the Power Snatches immediately into the Overhead Squats. COMPETE | PART 1 Snatch (ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle...Read More