CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Box Jumps (20) 20 Wall Balls (14/10) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (5 SETS 5 Tempo Bench Press (30X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. We want to go a little heavier on these than we did last week. The tempo and rep scheme stay the same, but you should be able to do just a little bit more. Bodybuilding Metcon (Checkmark) 1.) 1 SET 10-12 Slight Incline DB Bench Press (Heavy) -Rest 3:00- 25 Slight Incline DB Bench Press (Heavy)* *The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take you pretty close to a 10RM effort. After you rest the 3:00, your goal is to now complete 25 additional reps with the same weight in as few sets as possible. You can only rest for 15 seconds every time you...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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Walking Lunges 30 Russian KB Swings (53/35) 25/20 Cal Row 20 Walking Lunges 15 American KB Swings (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40/30 Cal Row 40 Walking Lunges 20 Russian KB Swings (35/26) 20/15 Cal Row 20 Walking Lunges 10 American KB Swings (Score is Time) KG KB: (16/12) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 SLOW Cat/ Cows 10 Alt. Supermans :45/:45 KB Calf Smash :45/:45 KB Quad Smash -Rest As...Read more