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.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout – Performance Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Hero Workout – Fitness LOREDO (FITNESS) (Time) 6 ROUNDS FOR TIME 18 Air Squats 18 Push-Ups 18 Walking Lunges 400m Run (Score is Time) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 50 Air Squats 50 Push-Ups 50 Walking Lunges 400m Run *The 400m Run will...Read more

CrossFit Mettle and Honor – NC FLEX Strength 8-6-4 (Weight) Double Overhand No Hookgrip Deadlift -Rest :30- Box Jumps (30/24) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 10 | How heavy can you go with this challenging set-up on your grip? This is the last time you’ll be seeing this piece this cycle. Hold on and go for it on the final set of 4 reps. Bodybuilding Metcon (Checkmark) 1.) 4-5 SETS 12-16 Pendlay Row (Moderate) -Rest :10- 12-16 DB Chest Supported Row (Moderate) -Rest :10- Max Reps Feet Elevated Inverted Row -Rest :10- Max Reps Banded (OR Cable) Lat Pull Down -Rest :10- Max Reps Banded (OR Cable) Straight Arm Lat Push Down -Rest 4:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-12 Incline Supinated-Grip DB Curl (Moderate) -Rest :30- 8-12 Seated DB Hammer Curl (Moderate) -Rest :30- 12-16 Incline Pronated-Grip DB Curl (Light) -Rest 2:00 b/t Sets-...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken and nonstop Lunges and Air Squats. Stay consistent with how you’re breaking up your Push-Ups. Keep an uncomfortable but moderate pace on the Run. COMPETE | PART 1 4 SETS (Weight) 2 Power Clean + 2 Hang Squat Clean + 2 Push Jerk + 1 Split Jerk -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 7 | Tough grippy complex with sneaky shoulder fatigue. Make sure this is a weight we can perform the complex to completion. COMPETE | PART 2 2 ROUNDS FOR TIME (Time) 50 DB Hang Power Clean (50/35) 50′ Handstand Walk* *Must perform 25′ Increments (Score is Time)GOAL: RPE 9 | Short and fast. Big sets on the DB Cleans. If you’re a master on. your hands aim for fast return at the 25′ mark....Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch Then Into… AMRAP IN REMAINING TIME.. Max Meter Row Partner Workout Option Metcon (Distance) IN TEAMS OF 2… ON AN 10:00 RUNNING CLOCK…* Max Meter Row -Immediately Into- AMRAP x 10 MINUTES** 10 Russian KB Swings (70/53) 10 KB Goblet Alt. Lunges -Immediately Into- ON AN 10:00 RUNNING CLOCK…* Max Meter Row *P1 works while P2 rests. Split the rowing work as needed. **P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed...Read more