Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES* (:40 ON // :20 OFF) MIN 1 – EZ Bike → Mod Bike MIN 2 – Bodyweight Lunges → KB Goblet Lunges (Light) MIN 3 – Inch Worm + Push-Up → Push-Up to Pike MIN 4 – Alt. Groiners → Alt. Cossack Squats *Progress to the second movement in the round 2 of the EMOM Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 16 Alt. KB Goblet Lunges (53/35)|(35/26) 14 Hand Release Push-Ups 12/10 Cal Bike (Score is Rounds + Reps) Post-Workout Strength Metcon (Weight) 3 SETS 8/8 KB Goblet Front Foot Elevated Split Squats 12/12 Single Arm KB Floor Press -Rest as Needed b/t Sets- (Score is Weight)Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Banded Pull Aparts 10 Banded Chest Flys 10 Banded Upright Rows 5 Burpees Into… AMRAP x 4 MINUTES 4 Slamball Good Mornings 4 Slamball Curl to Press 4 Alt. Slamball Lunges Strength Bench Press (5-3-1-5-3-1*) *Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 5 SETS* AMRAP x 2 MINUTES* 10 Slam Balls (30/20)|(20/10) 8 Ring Rows 6 Slam Ball Squats** -Rest :30 b/t Sets- *Pick up where you left off. **Slam Ball can be held any way. (Score is Total Rounds + Reps) KG SB: (15/10)|(10/5)Read more

Announcements Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP! CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING “TWENTY TWENTY WHO?” (Time) EMOM UNTIL COMPLETION* MIN 1 – 15/12 Cal Row MIN 2 – 22 Wall Balls (20/14)|(14/10) MIN 3 – Max Burpees* MIN 4 – Rest *Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed… (Score is Time) KG WB: (9/6)|(6/5)GOAL: GRIND | RPE 8-9 — This is going to hurt. This is the Sunday workout to kick of 2023 so if you are planning on going in and taking class use today as an extra rest day otherwise get after it. Aim for 20+ Burpees per round and hang on. B. NC60 Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 10 Banded Pull Aparts 10 Banded Chest Flys 10 Banded Upright Rows 5 Burpees Into… AMRAP x 4 MINUTES 4 Slamball Good Mornings...Read more

CrossFit Mettle and Honor – NC FLEXRead more

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Calf Raises 30 Single Unders :15 Bar Dead Hang 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 20 Double Unders 8 Barbell Good Mornings 8 Hang High Pulls 8 Hang Muscle Cleans Strength Hang Power Clean (EMOM x 7 MINUTES* 3 Hang Power Clean) *Start Light and build beyond workout weight. (Score is Weight) Workout Metcon (Time) 4 SETS 50 Double Unders 8 Hang Power Clean (155/105)|(115/75) 25 Double Unders 4 Hang Power Clean -Rest :30 b/t Sets- (Score is Slowest Set) KG BB: (70/47.5)|(52.5/35)Read more