CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8 Shoulder Rolls Forward 8 Shoulder Rolls Backward 8 BB Strict Press Into… 6 SETS (:20 ON/ :20 OFF) SET 1 – Single Unders SET 2 – Tall Jump Single Unders SET 3 – Penguin Taps SET 4 – Single-Single-Double Under SET 5 – Single-Double Under SET 6 – Double Under Strength Push Jerk (5-5-5-5*) *Start Light-Mod and build to Mod-Heavy. (Score is Weight) Workout Metcon (Time) 6 SETS 32 Double Unders 8 Shoulder to Overhead (155/105)|(115/75) 32 Double Unders -Rest 1:00 b/t Sets- (Score is Slowest Set) KG BB: (70/47.5)|(52.5/35)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 ROUNDS FOR TIME* 200m Run 21 Box Jump Overs (24/20) 21 KB Swings (53/35) *Round 2 Reps = 15 BJO/KBS Round 3 Reps = 9 BJO/KBS (Score is Time) GOAL: SPRINT | This workout should build in pace every round. Main pacing will be ensuring that the round of 21 doesn’t blow you up but all bets are off in the round of 15 and 9. You have to move fast enough in 21s to stay with the pack but you need to be sprinting in the 15s and 9s to not be left in the dust. B. NC60 Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8 Shoulder Rolls Forward 8 Shoulder Rolls Backward 8 BB Strict Press Into… 6 SETS (:20 ON/ :20 OFF) SET 1 – Single Unders SET 2 – Tall Jump Single Unders...Read more

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) 2 ROUNDS 150m Row → Legs + Body only (arms remain straight) 25ft. Bear Crawl 25ft. Quad Crawl Into… 2 ROUNDS 200m Row → Legs + Body + Arms (½ Slide Forward) 25ft. Heel Walk 25ft. Toe Walk Into… 2 ROUNDS 250m Row → Full Stroke 5 Inch Worm + Push-Up 10 Alt. SLOW Deadbugs Strength Shoulder Press (6-4-2-4-6*) *Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first. (Score is Weight) Workout Part 1 (Time) ON A 5:00 RUNNING CLOCK… 1,000m Row -Rest w/ Time Remaining- (Score is Time) -Rest 3:00 b/t Part 1 & Part 2- Part 2 (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 10 Push Press (115/75)|(75/55) 15/12 Cal Row 20 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25)Read more

CrossFit Mettle and Honor – NC FLEX THROWBACK WEEK TO 1/17/22 Functional Strength Back Squat (5-5-5*) *Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. 20 Plate Front Raises after every set. -Rest as Needed b/t Sets- GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 5RM. Bodybuilding Metcon (Checkmark) FOR QUALITY* 50 Barbell High Hang Muscle Snatch 50 Barbell Behind Neck Strict Press 50 Barbell Skull Crushers 50 Barbell Curls 50 Barbell 1+1/2 Back Squats *1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps. Adding Additional Weight to Static Holds is Optional. GOAL: Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly. Extra Credit Metcon (Checkmark)...Read more

CrossFit Mettle and Honor – NCX Warm-Up Warm-Up (No Measure) CHIPPER STYLE 1:00 Bike (EZ) 10 Up-Downs 10 Sumo DB Deadlifts 10 Step Ups 10 Scap Pull-Ups 1:00 Bike (Mod) 8 Burpees 8 DB Push Press 8 Step Overs 8 Ring Rows 1:00 Bike (Hard) 6 DB Burpees 6 DB Hang Snatch 6 DB Step Overs 6 Kip Swings Workout REINDEER GAMES (Time) FOR TIME 150/100 Cal Bike 75 Pull-Ups 50 DB Box Step Overs (50/35)|(35/20)/(24/20) 25 DB Devil’s Press *Athlete may partition reps as needed. (Score is Time) KG DB: (22.5/15)|(15/10) Last Seen: 12/25/21 Partner Workout Option Metcon (Calories) IN TEAMS OF 2… AMRAP x 25 MINUTES* 8 Pull-Ups 6 DB Box Step Overs (50/35)|(35/20)/(24/20) 4 DB Devil’s Press *While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch. (Score is Total...Read more