Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW!

CrossFit Belleville – WOD


5:00 Dance Party

5 Russian Swings Right Arm

5 Russian Swings Left Arm

5 Goblet Lateral Squats to left

5 Goblet Lateral Squats to right

5 Goblet Squat


2 sets

3 Muscle Clean

3 Power Clean

15s Pigeon Pose Right

15s Pigeon Pose Left

10 X-Band Walks right/left


Wide Stance High Box Squat (18-20″) (3 RM)

*Make Sure athletes have spotters on BOTH sides of the bar

*These should be heavier than back squat 1RM.


Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 45) (Burpees)
10min time cap

Extra Credit


100 Glute Bridges