CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Group Run Immediately into… AMRAP x 5 MINUTES 10 Jumping Jacks 5 Russian KB Swings* 5 Reps of Pike to Push-Up 10 Jumping Jacks 5 Full KB Swings* 5 Tuck-Ups or Reverse Crunches *Use a Light or Moderate KB for Warm-Up Workout of the Week – Performance “QUEEN BEE (PERFORMANCE)” (Time) 7 ROUNDS FOR TIME* 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach. (Score is Time) KG DB: (22.5/15) KG KB: (32/24) Workout of the Week – Fitness “QUEEN BEE (FITNESS)” (Time) 7 ROUNDS FOR TIME* 14 Tuck-Ups 14 DB Bench Press (35/20)** 14 KB Swing (53/35) 14 Burpees *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. (Score...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5-5-3-3 Tempo Back Squats (30X0) ) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Again, don’t be afraid to go heavy here. We are NOT maxing out, but we do want to finish with a TOUGH set of three so that we are primed to hit next week HARD. New cycle, month, new quarter—HERE WE COME! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8/8 Double DB Tempo Split Squat (30X0) -Rest 1:00- 10/10 Staggered Stance DB RDL -Rest 2:00 b/t Sets- 2.) 2 SETS 8/8 Double DB Step Up (Not Alternating, Mod-Heavy) -Rest :30- 10-12 Hamstring Curls on Rower -Rest :30- 25 Jumping Squats -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | We have some BIG LEG days coming up in the new cycle next week, so we might as well start getting used to it...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45. COMPETE | PART 1 7 ROUNDS FOR TIME* (Time) 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach. (Score is Time)GOAL: RPE 8 | This is the NCFIT Sunday workout. What a week! We made sure we got a touch on all the NCFIT Girl workouts to wrap up our Leading Ladies week! COMPETE | PART 2 EMOM x 16 MINUTES (No Measure) MIN 1 – 20/15 Cal Row MIN 2 – 15-20 GHD Sit-Ups MIN 3 –...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00 x 3 SETS (No Measure) 6-8 Reps of Pistol Options* 3 Front Squats** 1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options: Narrow Stance Air Squats Alt. Heel Elevated Pistols Alt. Plate Weighted Pistols Single Leg Box Lowers Single Leg Box Squats Rig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure) Workout of the Week – Performance “NCFIT GIRLS” (Time) 3 ROUNDS FOR TIME 30/25 Cal Bike 20 Alt. Pistols 15 Bar Muscle-Ups 7 Front Squats (205/145) (Score is Time) KG BB: (100/70) *Workout inspired...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get a touch on all the weights. Perform 2 Sets of each of the listed weights with their respective rep schemes. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 4 Wall Walks 8 Single DB Step Over (50/35)(24/20)* 16 Alt. DB Snatch *DB can be held any way (Score is Rounds + Reps)GOAL: RPE 8 | Set a consistent pace. Nothing crazy we already have a sprint workout today. Focus on getting uncomfortable and staying uncomfortable. COMPETE | PART 2 3-4 SETS* (No Measure) 5 Strict Pull-Ups 5 Strict Ring Dips 10 GHD Hip Extensions *Weight Optional for all movements -Rest As Needed b/t Sets- (No Measure)GOAL: RPE 6 | Healthy joint and core work here. These should be feel good reps without falling apart....Read more