Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
Today's WOD
12/14/2018
CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon
Metcon (Time)
Performance:
3 Rounds:
10 Power cleans 155/105
25 Wall balls 20/14
2 Rounds:
10 Thrusters 135/95
10 BMU’s
1 Round:
50 Front Squats 115/85
25 Burpee bar hops (Games standard)
Fitness
3 Rounds:
10 Power cleans
20 Wall balls
2 Rounds:
10 Thrusters
15 pull ups/15 Box dips (DB’s)/10 Ring dips
1 Round:
40 Front Squats
20 Burpee bar hops
*** Change your own weight.
