CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB Swing (Athlete Choice, Light) MIN 3 – 100m Sprint MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20) MIN 5 – Rest (Score is Total Reps) Post-Workout Strength – All 3 SETS FOR QUALITY (No Measure) 10/10 KB Goblet Split Squats* 8/8 Staggered Stance KB RDL *Option for DB Goblet Bulgarian Split Squats. -Rest As Needed b/t Sets- (No Measure)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 out there for some play, getting your hands dirty, or learning a new skill is also a great option.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. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows 6 Hollow Rocks Strength – All EVERY 1:30 x 5 SETS* (Weight) 1 Hang Clean** + 1 Clean** + 1 Shoulder to Overhead *Start Light-Moderate and end Moderate-Heavy. **Option for Power or Squat. (Score is Weight) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Row 10 Toes to Bar Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining Barbell Options… 155/105 185/135 205/145 -Rest 1:30 b/t Sets- (Score is Total Clean to Overhead Reps) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Workout – Fitness EVERY 3:00 x...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today. COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 15/12 Cal Ski 12 DB Bench Press (50/35) 2 Legless Rope Climb (Score is Time)GOAL: RPE 8 | Shoulder burner before the Legless Rope climbs. If this is something you’ve been struggling with keep it down to 1 Legless Rope Climb. COMPETE | PART 2 3 ROUNDS FOR QUALITY  (No Measure) 800m Jog 800m Walk (No Measure)GOAL: RPE 6 | Consistent pace on the Jog. EZ walk to recover, working on that longer nonstop running endurance.Read more