CrossFit Belleville – WOD

View Public Whiteboard


Bike/Row Game with Burpee Penalty


4 Calorie

8 Air Squats

Throw Ball to Target

*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins.

*Roll a medicine ball to knock down a foam roller.*

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings


Russian Baby Maker : 1 min

Child’s pose (elevated) : 1 min


Hang Squat Clean (Find a heavy 1)



Top Down (Time)

For Time:

50 Burpees

40/30 Calorie Assault Bike/Row

30 Hang Squat Cleans (115/85)

L3: 95/65

L2: 35 Burpees, 75/55

L1: 30 Burpees, 30/22cal, 55/45

*15min cap

Extra Credit

4 x 15sec L-Hang