Announcements

😋 Our “Macros Made Easy” Mini 7 Day Course is ready for registration and it’s exclusive for CFB Members. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!
🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

2 Rounds

1 Minute Bike

30 Seconds Single Leg Glute Bridges (Each Leg)

30 Seconds Squat to Stands

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Front Squat (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

75% x 5

85% x 3

95% x 1+

Remember to add #20 on your 1RM

Shoulder Press (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

75% x 5

85% x 3

95% x 1+

Remember to add #10 on your 1RM

Metcon

Jumper Cable (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie Assault Bike

9 Push Press (135/95)

6 Box Jump Overs (30/24)