CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Quick transitions this should have a Chief feel to it. COMPETE | PART 1 EVERY 3:30 x 4 SETS (Time) 16/13 Cal Bike 14 DB Hang Power Clean (50/35) 12...Read More

CrossFit Mettle and Honor – NC FLEX Strength 9-7-5 (Weight) Tempo Bench Press (20X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 5 of 6 of the second cycle for this current phase. We are doing a “”deload”” this week, but that really only...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30s Row – Just Legs :30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats Into… 2 ROUNDS 1:00 Row 20 Single Unders 5 Tempo Air Squats (32X1) 5 Hang Power Cleans 10 Alt. Elbow Punches Workout – Performance...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We should be getting the hang of these partition workouts. Keep sets down to what you can do unbroken as well as quick transitions. COMPETE | PART 1 Repeat 24.2!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run :30 Plank 10 Deadbugs 1:00 Bike Into… 1 ROUND 200m Run 10 DB Bent Over Row :30 Hollow Hold 1:00 Bike Into… 1 ROUND 200m Run 10 See-Saw Rows 10 Tuck-Up 1:00 Bike Workout – All EMOM x 30 MINUTES (Calories)...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 10 Good Morning 10 Prone Swimmers 10 Scap Pull-Ups 5 Yoga Push-Ups Into… 1 ROUND 8 KB Deadlifts 4/4 Single Arm Ring Row 8 Kips Swings 8 Alt. Pike Shoulder Taps Into… 1 ROUND 8 American KB Swings 8 Ring Rows 8 “Big”...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Everything unbroken. Try to keep transitions between movements quick, we don’t want long rest transitioning just to hold unbroken. COMPETE | PART 1 EMOM x 20 MINUTES (No Measure) MIN 1 – :40 Bike MIN...Read More

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5-9-7-5 Tempo Sumo Deadlift (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6 as we build to a 5rm test on this lift. Again, the goal is to finish with a heavier set of 5 than what...Read More