CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8/8 Tempo DB Split Squat (30X0) -Rest 1:00- 8-12 Tempo Barbell RDL (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift)GOAL: RPE 7 | Just some quality single-leg and hamstring work to round out the week. For the split squat, make sure you are driving the knee as far over the toe as you can while still keeping the front heel on the ground. Bodybuilding Metcon (Checkmark) 1.) EMOM x 16 MINUTES MIN 1 – :45 Odd Object Carry* MIN 2 – Max Reps Toes To Bar OR Reverse Crunch MIN 3 – 12-20 Cal Row MIN 4 – Rest *KB front rack, DB Farmer’s Carry, Sandbag carry, etc. (No Measure) 2.) 3 SETS 12-15 Weighted Sit-ups (or Cable Crunch) -Rest 1:00- 10-15 Barbell Rollouts -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | For the calorie row,...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 10/10 Leg Swings 10 WB Front Squat 10 Scap Pull Ups 10 Alt. Hip Openers (over the hurdle) Into… 1 ROUNDS 10 Lunges 10 WB Push Press 10 Kip Swings 10 Alt. Cossack Lunges Into… 1 ROUNDS 10 Syncro Ping Pong Wall Balls 8 Knees to Chest 6 Goblet Lunges (10 MIn Cap) Partner Workout Option The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 150 Ping-pong Wallballs 20/14 50 Syncro T2B 40 Syncro Goblet Lunges 35/20 (Score is Rounds + Reps)Let’s be with Coach Jake in spirit as he takes on this WOD in Miami this weekend! () () () Partner Workout Option The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 150 Ping-pong Wallballs 20/14 50 Syncro T2B 40 Syncro Goblet Lunges 35/20...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10/10 Leg Swings 20 Bunny Hops 20 Anterior Tib Raises 10 Alt. Hip Openers (over the hurdle) Into… 400m Run 500/400m Row 200m Run 250/200m Row 100m Run 150/100m Row Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 2000/1800m Row 1 Mile Run 1000/800m Row 800m Run 500/400m Row 400m Run (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 2000/1800m Row 1 Mile Run 1000/800m Row 800m Run 500/400m Row 400m Run *P1 and P2 will run all distances together and split the Row Meters. P1 rows while P2 rests, switch as needed. (Score is Rounds + Reps) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :25/:25 Foot Smash MIN 2 – :25/:25 Calf Smash MIN...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUNDS 10/10 Leg Swings 10 WB Front Squat 10 Scap Pull Ups 10 Alt. Hip Openers (over the hurdle) Into… 1 ROUNDS 10 Lunges 10 WB Push Press 10 Kip Swings 10 Alt. Cossack Lunges Into… 1 ROUNDS 10 Syncro Ping Pong Wall Balls 8 Knees to Chest 6 Goblet Lunges (10 MIn Cap) Partner Workout Option The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 150 Ping-pong Wallballs 20/14 50 Syncro T2B 40 Syncro Goblet Lunges 35/20 (Score is Rounds + Reps)Let’s be with Coach Jake in spirit as he takes on this WOD in Miami this weekend! () () () Partner Workout Option The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 150 Ping-pong Wallballs 20/14 50 Syncro T2B 40 Syncro Goblet Lunges 35/20...Read more

CrossFit Mettle and Honor – NCCOMPETE COMPETE | PART 1 FOR TIME (Time) 21-15-9 Power Clean (135/95) Box Jump Overs (24/20) (Score is Time) -Immediately move on to Part 2-GOAL: METCON | RPE 9 | Short and fast, most likely going to be quick singles on the Power Clean. Think about moving at a repeatable nonstop pace. Find your rhythm of “”Clean and Drop”” and don’t stop moving. Then fast on the Box Jump Overs with the goal of getting right back into that rhythm we set on the Power Cleans. Really fight to push through the round of 15, that is going to be the toughest round on this one today! COMPETE | PART 2 Clean (ON A 5:00 RUNNING CLOCK Build to a Heavy 2-Rep Squat Clean) (Score is Weight) GOAL: STRENGTH | RPE 9 | Bar may start loaded from the metcon. We are looking for 2...Read more