CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Step-Ups 5 Push-Up to Pikes 10 Sit-Ups 10 Glute Bridges Into… AMRAP x 5 MINUTES 5/5 Single Leg Step-Ups 3 Inch Worm + 2 Push-Ups 10 Tuck-Ups 5/5 Single Leg Glute Bridges Workout – Performance EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 3 Wall Walks MIN 2 – 20 V-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB: (22.5/15) Workout – Fitness EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 2 Half Wall Walks MIN 2 – 20 Tuck-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (35/20)|(20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB: (15/10)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Don’t lose this on the Double Unders. If 125 is a comfortable number then aim for unbroken. Hard Pace on the Row with a little left in the tank to be able to push the descending reps. Aim for 10+ Chest to Bar every time we get on the Pull-Up Bar. Perform the following for the Skill: 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Bar Muscle Up COMPETE | PART 1 Split Jerk (5×2) (Score is Weight) GOAL: RPE 9 | Only focusing on the Split Jerk today. Key is think about punching “DOWN” into the split instead of trying to push the bar up. In your first 2-3 warm-up sets make sure we are pausing in the catch to reinforce the Split stance. COMPETE...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | These are a new favorite of mine to target the glutes and load one leg at a time. Go HEAVY on these today. Use lifting straps if you have them. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 3/7 Method Chin-Up (weighted, if possible) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) (No Measure) 2.) 3-4 SETS Max Reps Single-Arm Banded Pulldown -Rest 1:00- 20-24 DB Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method* Single KB Horn Curls 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 MIN CAP 400m Run 5 burpees 5 squats 5 inch worms+push up 6 lunges Metcon U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereU.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time) Workout...Read more