Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings 20 Banded Face Pulls Immediately into… “ROWLING” (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x...Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 50-40-30-20-10* Cal Bike 10-10-10-10-10 Burpees to Target** *Alternates Cals… 40-32-24-15-8 **Target is 6″ above standing reach. Both hands must touch the target. (Score is Time)Goal: Good ‘ol fashioned grunt-style conditioning. Not a lot of skill needed in this bad boy. Here’s my take on a workout like this…you can approach it 2 ways: pace vs. race. If you’ve never bitten off more than you can chew pace wise, do so today…start faster than you ever have before and see what happens. If you are a classic “fast starter and slow finisher” exercise some restraint and go slow through the sets of 50-40 on the bike…turn it on in the 30s and see what happens. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners...Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) Workout Metcon (Time) FOR TIME 12-9-6 Shoulder to Overhead (155/105)|(115/75) 50-50-50 Double Unders -Rest 2:00- 21-15-9 Shoulder to Overhead (115/75)|(75/55) 50-50-50 Double Unders (Score is Time) KG BB1: (70/55)|(50/35) KG BB2: (50/35)|(35/25) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 1-2-3-4 and so on… Power Clean (155/105) Ring Muscle-Up (Score is Rounds + Reps)Goal: Shorter, simulated “Open-Style” workout. If you are not comfortable with the RMU,...Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 7 MIN AMRAP 10 Scap Push Ups 7 Push Up to Pike 10 Cossack Squats 10 Spiderman Lunges 7 Slow Burpees* * Squat+Push Up+Squat to Stand Weightlifting Clean and Jerk (Find a heavy 1 rep) Power or Squat is acceptable Any Shoulder to Overhead is acceptable also Have Fun! Workout () CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. CrossFit Games Open 15.4 Scaled (AMRAP – Reps) 8...Read more

Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run Skill Metcon (No Measure) 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS* AMRAP x 5 MINUTES 100m Run 10 Pull-Ups 100m Run 5 Bar Muscle-Ups -Rest 1:00- AMRAP x 5 MINUTES 200m Run 15 Burpees -Rest 2:00 b/t Sets- *Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest. (Score is Rounds + Reps) BMU Option 1: Jumping Bar Muscle-Ups BMU Option 2: Burpee Pull-UpsRead more