WOD

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 5/5 Leg Swings (Forwards/Backwards + Side-to-Side) 10 Slamball Deadlifts 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Heel Sweepers 10 Slamball Ground to Overhead 10 Hand Release Push-Ups Into… 1 ROUND 200m Run 10 Good Mornings 10 Slam Balls 10 Push-Ups Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 400m Run 30 Slam Balls (Athlete Choice) 15 Push-Ups -Rest 2:00 b/t Sets- *Start from beginning each AMRAP. (Score is Lowest Rounds + Reps) Finisher – All 3 SETS (No Measure) 15-20 DB Pull-Overs* 12-15 Seated Wide Grip DB Curls *Complete on Wall Ball or Bench. -Rest As Needed b/t Sets- (No Measure)
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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.
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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.
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to hit this with a really high effort. Aim for big sets where you can and quick sets where you struggle. COMPETE | PART 1 FOR TIME (Time) 11 Cleans (95/65) 50′ HS Walk 9 Cleans (135/95) 50′ HS Walk 7 Cleans (185/135) 50′ HS Walk 5 Cleans (225/155) 50′ HS Walk 3 Cleans (275/185) -12:00 Hard Cap- (Score is Time)GOAL: RPE 8 | Do your best and get as far as you can. goal is to get to the last couple of weights! COMPETE | PART 2 EVERY 2:30 x 4 SETS (No Measure) 12/9 Cal Ski 6 Strict Pull-Ups -Rest w/ Time Remaining- (No Measure)GOAL: RPE 6 | Light shoulder pulling here. Goal is unbroken reps on the Pull-Ups. Option to perform Strict Chest to Bar...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Burpees 10 Med. Ball Push Press to Target 30 Single Unders Benchmark Workout – Performance Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball *Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. (Score is Time) KG KB: (24/16) KG...
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