“Challenges are what make life interesting and overcoming them is what makes life meaningful.”


🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂

CrossFit Belleville – WOD

View Public Whiteboard


0:30 Active Samson

0:30 Active Spiderman

0:30 Push Up to Down dog

0:30 Cossack Squats

0:30 Glute Bridges

0:30 Alternating Quad Stretch

2 Rounds:

1:00 Easy Bike

0:30 Hollow Hold

0:30 Hollow Rocks


5 Slow Med Ball Squats

5 Med Ball Thrusters

5 Pausing Wall Balls


1:00 Rig/Rack/Pole Assisted Squat Hold


**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Strict Presses, Pausing Overhead

[Assess midline, no flared ribs, hips under the body]


Shoulder Press (Build to a Heavy Set of 10)



Great Balls of Fire (AMRAP – Reps)


Calorie Bike

On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)

*Score = Total Bike Calories.

Extra Credit

3 Sets:

3 Strict Weighted Pull-ups

Rest 2 Minutes Between Sets

Cool Down

1:00 Seated Quad Stretch (each side)