Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!
Seminar Series are back! Our Double Unders Seminar is this Saturday at 11:30am. Come on out!

CrossFit Belleville – WOD

WarmUp

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Weightlifting

Clean/Front Squat Complex

1 Power Clean + 2 Hang Power Clean + 3 Front Squat
Spend 15 minutes working on technique and building up to a moderate set. Rest 90s

Metcon

Metcon (AMRAP – Rounds)

AMRAP 16 w. a partner.

One athlete Rows 500 meters

One athlete AMRAPs

5 Deadlifts (155, 105)

4 Hang Power Cleans

3 Front Squats

*Score = each athlete’s total rounds of BB Complex

L3: (135, 95)

L2: (115, 85)

L1: (95, 65)

Extra Credit

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s.

2b) Deadbug: 3 x 10. Rest 30s.