CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run 10 Alt. Groiners :30 Plank 10 Good Morning Into… 1 ROUND 100m Run 10 Alt. Box Step-Ups 20 SB Plank Taps 10 SB Deadlifts Into… 1 ROUND 200m SB Run (SB Optional) 10 Box Jumps 10 Sit-Ups 10 Slam Balls Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 50 Box Jumps (Athlete Choice) 40 Sit-Ups 30 Slam Balls (Athlete Choice) 200m Slam Ball Run *P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed. (Score is Rounds + Reps) Solo Workout Option – All 4 SETS (Time) 20 Box Jumps (Athlete Choice) 25 Sit-Ups 30 Slam Balls (Athlete Choice) 100m Slam Ball...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Open with your biggest set on the Front Squats. Consider Burpee to Target. COMPETE | PART 1 EVERY 2:00 UNTIL FAILURE (AMRAP – Rounds and Reps) 20/16 Cal Row 1 Wall Walk* *Add 1 Rep every round -Rest w/ Remaining Time- (Score is Rounds + Reps)GOAL: RPE 9 | “”Death By”” style of how fast can you row to give yourself more time for Wall Walks. In the beginning dial back the pace, then increase to get more time for the Wall Walks in the later rounds. COMPETE | PART 2 6 SETS (No Measure) 3 Banded Explosive Pull-Up -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 5 | Focus on keeping these completely strict. This means no legs, but we still want to go up fast. Use whatever band...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 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more