November 2021

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Wall ball soccer relay Quick stretch Skill Thruster Core tabata plank hollow hold Metcon (No Measure) 2min EMOM5 thrusters 5 sit ups 5 push ups remaining time on the bike Game

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard WarmUp **4 Rounds** :20 Burpees Rest :10 :20 Thrusters (No weight) Rest :10 **Thruster Progression** 6 Reps 1) Power Clean // Jump and get elbows through quickly. Land in partial squat. 2) Front Squat

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Sets** 10 Stagger Stance Good Mornings / Leg 200m Bike (Easy pace) 10 Alternating Soldier Kicks 200m Bike (Increase speed) 10 Alternating Jumping Lunges 200m Bike (Increase speed) Weightlifting Prep Demo and

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine Building Base Line (AMRAP – Reps) 30min AMRAP 50 Double Unders 40 Squats 30 Wallballs 20 Box Jumps 10 Burpees

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Octopus Line drills Side shuffle right leg crab walk Side shuffle left leg Bear walk 50m sprint Lunge and twist 50m sprint Skill Ring work – Skin the cat/back – Ring rows

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard Metcon Team 1776 (Time) For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) DB

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard WarmUp **5 Sets:** 8 Lateral Hops Over PVC 8 PVC Pass Throughs 4 Burpees **Push Jerk Progression ** *The first two progressions are performed without the bar. 5 Reps 1) Jump and Land //

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 sec Bike Active Hang Kip Swing Bike Knee Raises Pull ups (Scaling: Jumping/Ring Rows) Bike Toes to Bar Bar Muscle up (Scaling: C2B/Jumping BMU) *5 minutes to warm up the metcon movements

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – WOD View Public Whiteboard WarmUp 3 Rounds PVC 10 Pass Throughs 10 OHS 10 Around the world Barbell Warm up -(Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5

Announcements 🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄 CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up 10 Second tag Line drills 5 sprints lunge and twist Crab Walk Tuck jumps (1/2) Long jumps (1/2) Plank walk left Plank walk right 5 Sprints Skill Wallk Walks Shoulder Press Tabata