CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES :30 Row (Increase Pace) 8 Slow Kang Squats 8 PVC Pass Thrus or Alt. Around the Worlds 8 Med. Ball Push Press to Target Strength – Performance ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch (Score is Weight) Strength – Fitness ON A 12:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex 1 Power Clean + 2 Front Squats + 1 Hang Squat Clean (Score is Weight) Workout – Performance 2 ROUNDS FOR TIME (Time) 1000/800m Row 50 Wall Balls (20/14) 30 Hang Power Snatches (95/65) (Score is Time) KG WB: (9/6) KG BB: (42.5/30) Workout – Fitness 2 ROUNDS FOR TIME (Time) 750/600m Row 40 Wall Balls (14/10) 30 Hang Power Cleans (95/65) (Score is Time) KB WB: (6/5) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (6 SETS 4 Tempo Back Squats (20X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. Our second week hitting sets of 4. Build on the weight from last week and keep the tempo the same throughout the entire session. This should be TOUGH—that is the point. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Zercher Squats (Moderate-Heavy) -Rest 1:30- 8-10 High Box Jumps (30/24) -Rest 1:30 b/t Sets- (No Measure) 2.) 5 SETS 2:00 MAX Cal Bike -Rest 1:00 b/t Sets-GOAL: RPE 9 | You are going to have to find a more aerobic pace on the bike this week. This is the ultimate leg pump plus a lung burner. You get it ALL in FLEX. Enjoy.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Hard effort on the row, sub 4:00 both rounds. Aim for 2-3 Sets on the Wall Balls and 2-3 quick sets on the Snatches. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 40 Crossover Singles 20 DB Bench Press (50/35) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 8 | Aim for Unbroken on the jump rope and quick 2 reps for the Rope Climb. Break up Bench Press ahead of time to make sure we can keep a consistent pace and not get caught with the DBs. COMPETE | PART 2 3-4 SETS (No Measure) 1-3 Strict Ring Muscle Up (Banded Optional) (No Measure)GOAL: RPE 5 | These Strict Ring Muscle Ups we should be smooth. Smooth pull into the transition, and smooth...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND 20 Arm Crossing Jumping Jacks 10 Up-Downs 20 Shoulder Taps + 10 Scap Push-Ups 10 Kip Swings :30 Single DB Gun Hold Into… 1 ROUND (Time Permitting) 10 Slow Single DB Bicep Curls 10 Strict Sit-Ups 10 Up-Down to Target Workout – Performance AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Pull-Ups 10-15-20-and so on… Sit-Ups (Score is Total Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Reps) 5-10-15-and so on… Up-Down Jumping Pull-Up 10-15-20-and so on… Sit-Ups (Score is Total Reps) Finisher – All 3 SETS (No Measure) 7 Bottom to Half Empty BB Curls 7 Top to Half Empty BB Curls 7 Full Empty...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to keep going heavier this week than what you used last week. That might be a tiny jump, and that is ok. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy) -Rest 1:30- 12-16 DB Pronating Chest Press -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm KB Chest Press (Moderate) -Rest 1:30- Max Reps Banded (OR Cable) Lat Pull Down -Rest 1:30 b/t Sets- (No Measure) 3.) Every 2:30 for 4 SETS Max Set DB Squeeze Press (Moderate) Max Set Ring Rows 4.) 3 SETS 15-20 DB (Or Cable) Chest Flys (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | There is a lot packed into...Read more