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!

CrossFit Belleville – WOD

Metcon Prep

Metcon Set-up + Complete 7 reps of each:

Box jump w. step down

Jumping Pull-ups


Walking Lunges

T2B or Knee Lifts

Push Press (empty bar)




Double Unders (x 30)


Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L3: “Sporty Forty”

L2: “Dirty Thirty”

L1: “Plenty Twenty”

Extra Credit

Complete 10:00 of “cooldown work” ie. bike, run or rower at a zone 1 pace.