CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 40 Fast Single Unders 10 KB Deadlifts 5 Tempo Push-Ups or Knee Push-Ups (31X1) 5/5 Moose Antlers Into… 2 ROUNDS 20 Double Unders or Attempts 10 Russian KB Swings 5 Perfect Push-Ups or Knee Push-Ups 10 Alt. Scorpion Stretch Strength – All Bench Press (1.) ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Bench Press) (Score is Weight) -Rest 2:00 b/t P1 & P2- Bench Press (2.) 1 SET Max Rep Bench Press*) *Use 50% of Heaviest 5-Rep. (Score is Reps) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Reps) 10-20-30-and so on… Double Unders 5-10-15-and so on… Russian KB Swings (70/53) (Score is Total Reps) KG KB: (32/24) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Reps) 20-40-60-and so on… Single Unders 5-10-15-and so on… Russian KB Swings (53/35) (Score is Total Reps)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (4-8 SETS 3 Tempo Back Squats (20X0)) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week (on Wednesday). This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding 1.) 3-4 SETS (Checkmark) 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 1 SET (Calories) 10:00 MAX Cal Bike (Score is Calories)GOAL: RPE 10 | 10 minutes. What are you made of? We’ve spent a lot of time on the bike leading up to this point. Give this test a go...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7 Push-Up to Pike Into… 1 ROUND 1:00 Full Stroke Row 10 PVC Overhead Waiter Squat or Zombie Squat 5-7 Pike Push-Ups Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Overhead Squats (95/65) -Max Handstand Push-Ups in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Handstand Push-Up) KG BB: (42.5/30) Workout – Fitness EVERY 4:00 x 4 SETS (AMRAP – Reps) 500/400m Row 15 Front Squats (95/65) -Max DB Push Press (35/20) in Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of DB Push Press)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Row and unbroken on the OHS. Then open with your biggest set of HSPU each round and then quick sets to finish off the time. How much will our drop off be very set? COMPETE | PART 1 FOR TIME (Time) 40/30 Cal Bike 25 Hang Power Clean (155/105) 60 Burpees Over Bar 25 Hang Power Clean 40/30 Cal Bike (Score is Time)GOAL: RPE 8 | Start strong finish stronger. We want a uncomfortable but controlled pace to start, leaving a litte in the tank for the second half of the workout. Then send whatever you got left on the bike! COMPETE | PART 2 5 SETS (No Measure) 3 RMU Transition Drill (Banded Optional)* *1 Rep = Start at the bottom of the dip +...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (4-8 SETS 3 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max...Read more