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 Strength 2-3 SETS (Weight) 6+ Tempo Heels Elevated Back Squat (30X0) -Rest :10- 18 Front Foot Elevated DB Alternating Lunge (Moderate) -Rest :10- 25 No Lockout Goblet Squats (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Back Squat)GOAL: RPE 9 | Another soul-crushing leg day repeat to wrap up Week 4. You will see this combo once more this cycle. Three sets should be plenty here, but if you have gas left in the tank on the last set, try to battle for 8 reps on the back squat without sacrificing the tempo. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 2:00 Cardio Choice (Moderate, Descending Pace) -Rest :30- 20 Russian Kettlebell Swings (70/53) -Rest :30- 1:00 Jump Rope (Easy Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 2 SETS 12 Hanging Knee Raises -Rest :30- 12 Barbell or Ab Wheel Rollouts -Rest 2:00...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows 6 Hollow Rocks Strength – All EVERY 1:30 x 5 SETS* (Weight) 1 Hang Clean** + 1 Clean** + 1 Shoulder to Overhead *Start Light-Moderate and end Moderate-Heavy. **Option for Power or Squat. (Score is Weight) Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 20/15 Cal Row 10 Toes to Bar Max Power Clean to Overhead (Athlete Choice) w/ Time Remaining Barbell Options… 155/105 185/135 205/145 -Rest 1:30 b/t Sets- (Score is Total Clean to Overhead Reps) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Workout – Fitness EVERY 3:00 x...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to Build to workout weight Strength – All EVERY 1:30 x 5 SETS* (Weight) 1 Hang Clean** + 1 Clean** + 1 Shoulder to Overhead *Start Light-Moderate and end Moderate-Heavy. **Option for Power or Squat. (Score is Weight) Workout – Performance 40 MIN CAP Manion (Time) 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here Workout – Fitness 40 MIN CAP Manion (Fitness) (Time) 7 rounds for time:...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 10 min CAP for Warm UP 1 ROUNDS 6 Inch Worms 6 Bootstrappers 6 Coassak Squat 6 Alt. Groiners 6 Kang Squat Into… 2 ROUNDS 100 m run 15 air squat into… 1 rounds 100 m run 15 Back Squat 45/35 into… 5 min to Build to workout weight Workout – Performance 40 MIN CAP Manion (Time) 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here Workout – Fitness 40 MIN CAP Manion (Fitness) (Time) 7 rounds for time: 400-m run 29 back squats (95/65 lb) Workout Beginner 40 Min CAP Metcon (Time) 7 rounds for time: 200-m run 15 back squats (35/45 lb)Read more