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,...Read More
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...Read More
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...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 200m Run 12 Alt. Toy Soldier Line Drill 10 Good Mornings 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side to Side) 6/6 Single Leg RDLS 10 PVC Cuban Press Into… 1 ROUND 200m Run...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Snatches each round. The run is there to give the grip/shoulders a break from the barbell but let’s not turn this into a recovery run. COMPETE | PART 1 3-4 SETS FOR...Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | Big shoulder pump with this combo for one last time this cycle. No drop sets on the lateral raises today, but...Read More
CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5 Tempo Front Squat (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Deloading how much volume we hit today, but not necessarily the intensity. Build to a tough set of 5 here with the goal of going heavier than what...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 Scap Push-Ups *2nd Round: Add KB or DB to Goblet position Into… 2 ROUNDS :30 Dead...Read More
