Announcements Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021 CrossFit Mettle and Honor – NCCOMPETE Recovery Workout Warm-up (No Measure) ON A 15:00 RUNNING CLOCK… Move through a full range of motion with light weight. Pick at least 5 different movements. Start with light intensity and gradually progress to moderate-light. Work up a good sweat. Do not turn this into an intensity push. (No Measure)Goal: This will be similar to our pre-Open workout move practice. Start getting your body used to moving a little today to prime the pump for a big effort tomorrow.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) 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press (Behind the Neck) 5 Good Mornings Workout Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Finisher Metcon (No Measure) 3 SETS FOR QUALITY 7-10 Barbell Rollouts 30 Russian Twists -Rest as needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 10/8 Cal Bike 10 Alt. Curtsey Lunge (No weight) 15 Up-Downs 10 Alt. Curtsey Lunge (with empty Barbell or no weight) 15 Box Jumps (Step Down) :10 Perfect Front Rack Hold 5 Perfect Front Squats :10 Perfect Front Rack Hold Max Cal Bike in the Remaining Time… *From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work… Strength Front Squat (4×5) ON A 15:00 RUNNING CLOCK… 4×5 Front Squats* *Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set. (Score is Weight) Workout Metcon (Time) FOR TIME 10 Front Squats (155/105)|(115/75) 15 Box Jump Overs (24/20) 20 DB Goblet Squats (50/35)|(35/20) 25 Burpees 30/25 Cal Bike 25 Burpees 20 DB Goblet Squats 15 Box Jump Overs 10 Front Squats (Score is Time) KG BB:...Read more

CrossFit Mettle and Honor – CrossFit Teens Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 20 Jumping Jacks 10 Single DB Curl to Press 20 Jumping Jacks 10 DB Upright Rows After the GWU have everyone grab a rower and take them through the below rowing specific WU. Each interval, give athletes something different to focus on to build and refine rowing mechanics! EMOM x 7 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing MIN 4 – Full Slide Rowing (EZ Pace) MIN 5 – Full Slide Rowing (Mod Pace) MIN 6 – Full Slide Rowing (Hard Pace) MIN 7 – Full Slide Rowing (Workout Pace)* *Break this final minute into two :20on/ :10off intervals to give the feel of the workout. Strength Metcon (Weight) 4...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 6 PVC Back Squats 6 PVC Push Press w/:03 pause overhead 6 Single DB Thrusters 6 Scap Pull-Ups 6 Kipping Swings 6 Scap Push-Ups 6 Alt. Box Step-Ups Into … 1 ROUND 5 Empty Barbell Back Squats 5 Empty Barbell Push Press 5 DBL DB Thrusters 5 Strict Pull-Ups or Ring Rows 5 Kipping Knees to Triceps 5 Push-Ups 5 Box Jumps Into … 1 ROUND 4 LIGHT Back Squats 4 LIGHT Push Press 4 LIGHT DB Thrusters 4 Kipping Pull-Ups or Ring Rows 4 Knees to Elbows 4 Hand Release Push-Ups 4 Box Jumps Workout THE MAGNIFICENT 7 (Time) 7 ROUNDS FOR TIME 7 Back Squats (115/75)|(75/55) 7 Push Press 7 DB Thrusters (50/35)|(35/20) 7 Pull-Ups 7 Knees to Elbows 7 Hand Release Push-Ups 7 Box Jumps (30/24)|(24/20) (Score is Time) KG BB: (60/42.5)|(42.5/30) KG DB: (22.5/15)|(15/9)...Read more