Break records


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CrossFit Belleville – WOD

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0:30 Row

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Hollow Hold

0:30 Row

0:30 Calf Stretch on post (left side)

0:30 Calf Stretch on post (right side)

0:30 Row


0:30 Arms Only Row

[Finish at the middle of the chest]

0:30 Legs only row

[Sitting tall on seat, knees extend then lean back, lean in then knees bend]

0:30 Legs then arms Segmented rowing

[Intentional pause between the legs finishing and the arms pulling and on the way back in, legs, pause, arms, pause, arms, pause , legs]

1:00 Rowing


0:20 Single Unders

20 Penguin Hops

0:30 Double Unders/Double Under Practice


5 Abmat Sit-ups


5 Suitcase Deadlifts (each side)

5 Double Dumbbell Deadlifts

30m Farmers Carry


Angry Annie (Time)


Double Unders

AbMat Sit-ups

Calorie Row (50/35-40/28-30/21-20/14-10/7)

*30m. Dbl Dumbbell Farmers Carry After Every Movement (50s/35s)

*30min Cap

Cool Down

1:00 Couch Stretch (Each Side)