WOD

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider legless on the Rope Climbs for 1-Rep. Can the grip keep up after the Box Step Ups! COMPETE | PART 1 Power Clean (ON A 15:00 RUNNING CLOCK Build to a Heavy 3-Rep TNG Power Clean) (Score is Weight) GOAL: RPE 9 | Similar to last month. Heavy grip challenge and power through the hips. No stopping at the bottom! COMPETE | PART 2 FOR TIME (Time) 15 Thrusters (95/65) 15 Bar Facing Burpees 15 Shoulder to Overhead 15 Bar Facing Burpees 15 Overhead Squat 15 Bar Facing Burpees 15 Power Clean 15 Bar Facing Burpees 15 Front Squats 15 Bar Facing Burpees (Score is Time)GOAL: RPE 9 | A lot of this is going to be mental grit. Push the barbell movements and keep a consistent pace on...
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CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 Box Jumps 8 Alt. DB Suitcase Step-Ups (switch hands at 4) 8 Sit-Ups 4 Strict Knee Raises Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (24/20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (50/35)* 2 Rope Climbs *Reps increase by 4 each round. EX: RND 1= 6 Step-Ups, RND 2= 10 Step-Ups and so on. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20 Box Jumps (20) 20 Sit-Ups 6 DB Farmers Alt. Box Step-Up (35/20)* 6 Strict Knees to Chest *Reps increase by 4 each round. EX: RND 1=...
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CrossFit Mettle and Honor – NC FLEX Strength Front Squat (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. This can be a challenge on the front squat, but you need to get tough and fight for those reps. Brace the core, drive the elbows up, and battle for 15-20 reps. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 4-6 Weighted Chin-ups (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 DB Walking Lunge Steps (Moderate) -Rest 1:00- 8-12 DB Chest Press, 1+1/4 Reps (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) EMOM x 20 MINUTES MIN 1+2 – Easy Row/Bike/Jump Rope MIN 3 – :30 Plank Hold MIN 4...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2-3 Sets at most on the Wall Balls. Can we keep the Deadlifts unbroken?? COMPETE | PART 1 EVERY 2:00 x 4 SETS (AMRAP – Reps) 10 Shuttle Run* Max Handstand Walk** *1 Rep = 25′ Down + 25′ Back **1 Rep = 5′ -Rest 1:00 b/t Sets- (Score is Total Reps of Handstand Walk)GOAL: RPE 8 | Goal is to push the run here. Give yourself more time to work on your handstand walking while under fatigue, even if this means we’re resting more between HSW. Try to kick up as quickly as possible after the run to feel the heavy breathing while upside down. COMPETE | PART 2 3 SETS (No Measure) 8/8 Back Rack Lunges* 6 Broad Jumps *Moderate weight -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE...
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CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP x 5 MINUTES 5 PVC 3-Point Contact Drill* 10 Air Squats to Med. Ball 5/5 Med. Ball Around the Worlds 10 Med. Ball Deadlifts *Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips! Strength – All Deadlift (3-3-3-3-3*) *Start Moderate and end Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 50 Wall Balls (20/14) 25 Deadlifts (185/135) 40 Wall Balls 20 Deadlifts 30 Wall Balls 15 Deadlifts (Score is Time) KG WB: (9/6) KB BB: (85/60) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 20 Deadlifts (135/95)...
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