CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) TABATA 1 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Mountain Climbers MVMT 2 – Max Alt. DB Around the Worlds Into… TABATA 2 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Cal Bike MVMT 2 – Max DB Arnold Press Workout – Performance FOR TIME (Time) 800m Run 60/50 Cal Bike 40 DB Shoulder to Overhead (50/35) 600m Run 40/30 Cal Bike 20 DB Shoulder to Overhead 400m Run 20/15 Cal Bike 10 DB Shoulder to Overhead (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 600m Run 50/40 Cal Bike 40 DB Shoulder to Overhead (35/20) 400m Run 30/25 Cal Bike 20 DB Shoulder to Overhead 300m Run 20/15 Cal Bike 10 DB Shoulder to Overhead (Score is Time) KG DB: (15/10) Finisher – All 2-3 SETS (Weight) 20...Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Alt. Plank Toe Touch 10 Alt. Squat Reach 10 Up-Down 10 Scap Pull-Up Into… 1 ROUND 8/8 Single Leg Glute Bridge Up 8 Tempo Wall Ball Front Squat (1111) 8 Alt. Step-Ups 8 Kip Swings Into… 1 ROUND 6 Barbell RDL 6 Wall Ball Thruster 6 Up-Down Step-Up 6 Knees to Chest Extended Warm-Up – All 3 SETS (No Measure) 8 Deadlifts* 2 Burpee Box Jump 6 Toes to Bar 2 Burpee Box Jump 4 Wall Balls -Rest As Needed b/t Sets- *Start Light and Build past Workout Weight. (No Measure) Workout of the Week – Performance “LUCKY CHARMS (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES* 3 Burpee Box Jumps (30/24) 17 Deadlifts (185/135) 3 Burpee Box Jumps 17 Toes to Bar 3 Burpee Box Jumps 17 Wall Balls (20/14) *Based on yesterday’s Open...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No more than 2 sets on the Deadlift and Toes to Bar. Let’s aim for unbroken on the Wall Balls. COMPETE | PART 1 FOR TIME  (Time) 800m Run 60/50 Cal Bike 40 DB Shoulder to Overhead (50/35) 600m Run 40/30 Cal Bike 20 DB Shoulder to Overhead 400m Run 20/15 Cal Bike 10 DB Shoulder to Overhead (Score is Time)GOAL: RPE 7 | This is the Sunday NCFIT Workout. Moderate pace. Focus on your breathing and making sure we’re not losing control of our pace. Finish with the same pace you started with or faster but at no point should we feel like we’re slowing down. COMPETE | PART 2 3-4 SETS FOR QUALITY (No Measure) 400m Ski 6 Box Step Ups (30/24) 8/8 Half Kneeling Landmine Press (Athlete...Read more