CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-7-5-9-7-5 Tempo Sumo Deadlift (20X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6 as we build to a 5rm test on this lift. Again, the goal is to finish with a heavier set of 5 than what you did last week. Keep building—next week, we deload, and then we test! Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – Max Distance Shuttle Run MIN 2 – 12 DB Deadlifts (Moderate-Heavy) MIN 3 – 25 Sit-ups MIN 4 – 12 DB Floor Press (Moderate-Heavy) MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | We will see the same THREE Saturday conditioning pieces we have seen this cycle repeat through the second...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Good Morning 10 Prone Swimmers 10 Scap Pull-Ups 5 Yoga Push-Ups Into… 1 ROUND 8 KB Deadlifts 4/4 Single Arm Ring Row 8 Kips Swings 8 Alt. Pike Shoulder Taps Into… 1 ROUND 8 American KB Swings 8 Ring Rows 8 “Big” Kip Swings :20 Handstand Hold or Pike Hold Workout – Performance Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here *Based on yesterday’s Open workout, adjust today’s workout as needed. (Score is Rounds + Reps) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Everything unbroken. Try to keep transitions between movements quick, we don’t want long rest transitioning just to hold unbroken. COMPETE | PART 1 EMOM x 20 MINUTES (No Measure) MIN 1 – :40 Bike MIN 2 – :40 Slow Cossack Squats (Goblet Optional) MIN 3 – :40 Ski MIN 4 – :40 Sumo Good Morning (Barbell Optional) MIN 5 – Rest (No Measure)GOAL: RPE 6 | Light movement today. We’re flushing the body and making sure we’re feeling good. If you’re sore, then at the end of this you should be feeling better than when you started. COMPETE | PART 2 4 SETS FOR QUALITY (No Measure) 6/6 DB Farmer Split Squat (Athlete Choice) 8 Incline Supinated DB Press 10 Alternating KB Gorilla Rows -Rest As Needed b/t Sets- (No...Read more

CrossFit Mettle and Honor – NCCOMPETE Compete CF OPEN 24.2Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 150m Row 8 BB RDL* 30 Single Unders** *At 3:00, complete 8 BB Deadlifts. ** At 3:00 option to complete 20-25 Double Unders. () Workout – Performance CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here Workout – Fitness CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 single-unders F: 95lb M: 135lbTo learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here Workout – Foundations CrossFit Games Open 24.2 Foundations (All Ages)...Read more