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 Hero Workout – Performance 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,...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel, and do not skimp on the tempo. On the single arm DB row, always remember to aim to row toward your belly button, not your shoulder. You should feel the lat working, not the bicep. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 DB (OR Cable) Flys (Moderate) -Rest 1:30- 8-12 DB Upright Rows (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Revisiting this...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Burpees should be one pace from start to finish or increase pace throughout the descending reps but you should not slow down your Burpees at any point. Unbroken on the Hang Squat Snatch. If lifting is your jam, consider (155/105). COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 C2 Bike MIN 2 – 12-15 GHD Sit-Ups MIN 3 – 12/10 Cal Ski MIN 4 – 8-12 Handstand Push-Ups (No Measure)GOAL: RPE 7 | As we continue to follow this format. We are seeing a slight increase in our time domain from 28-32 minutes now. Continue to keep the effort consistent but for one more round than previous weeks. COMPETE | PART 2 5 SETS (No Measure) 2-3 Toes to Ring + Ring Muscle Up*...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches (95/65)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding plate at chest. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 400m Run 60 Ring Rows** 80 Plate Weighted Sit-Ups (Athlete Choice) 100 Plate Gun Hold Alt. Lunges *P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. **Option for Strict Pull-Ups. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 5 SETS (AMRAP – Reps) 400m Run 20 Ring Rows 30 Plate Weighted Sit-Ups (Athlete Choice) Max Plate...Read more