CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 8 | Week 3 of 6 of this second accumulation cycle for this current phase. For the next two weeks, we are moving to this 9-7-5 wave loading with a little faster tempo. This should start setting us up for that 5RM test in our final week. The goal here is to finish with a heavier set of 5 than what you’ve hit in the past two weeks! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Slight Incline DB Bench (Moderate-Heavy) -Rest 1:00- Max Reps Inverted Row -Rest 1:00- 12-16 Incline DB (or Cable) Chest Fly *on your last set of the DB bench, go to failure, then immediately drop the weight and go again. -Rest 2:00 b/t Sets- (No Measure)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover. COMPETE | PART 1 FOR TIME (Time) 15-12-9 Cal Row Deadlift (185/135) Ring Dips (Score is Time)GOAL: RPE 8 | Hard pace and big sets. We want to make sure not go to failure. 2-3 Sets tops on the Deadlift and Ring Dips and no missed reps. COMPETE | PART 2 EVERY 3:30 x 4 SETS (Time) 15 DB Bench Press (50/35) 25′ DB Bear Crawl 25 Double Unders 15 Crossover Singles -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 7 | Goal is unbroken on the Bench Press every round, along with unbroken on the Jump Rope. Skill challenge is going from the Double Unders immediately into Crossover Singles!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 1:00 Row (EZ) 10 Groiners 10 Squat Jumps 10 Bird Dogs Into… 1 Round 1:00 Row (Moderate) 10 Step Ups 10 Good Mornings 10 Tuck Ups Into… 1 Round 1:00 Row (Fast) 10 Box Jumps 10 Samson Lunges 10 Sit Ups Workout – All AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 10-15-20-and so on… Cal Row* 5-10-15-and so on… Box Jumps (30/24)** *Alt. Cals… 5-10-15-and so on… **Option for 24/20. (Score is Rounds + Reps) Finisher – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Sit-Ups MIN 2 – Alt. V-Ups + V-Up MIN 3 – Copenhagen Plank Hold (No Measure)Read more