It’s not about what we talk about, but what we tolerate.

CrossFit Belleville – WOD

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0:30 Alternating Quad Stretch

0:30 Mountain Climbers

0:30 Glute Bridges

200 Meter Easy Run

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Deadlifts

First break from the top of each rep is hips back

5 Super Light Weight No-Touch Deadlifts

(NOT RDLs. Hips still sink after bar passes the knee. About 1 inch off ground)


No Touch Deadlift (5 x 4)

These are NOT RDLs. The hips should still sink after the bar passes the knees. Lower bar to 1 inch off the ground, then come back up to a full stand.
*Start at about 65-75% of 1RM of Deadlift

*Load up to a heavy 4

*Lift every 2 minutes


Dead & Gone (Time)


Deadlifts (225/155)

200 Meter Run

Double Dumbbell Push Jerks (50s/35s)

200 Meter Run

L2: 185/135, 35s/20s

L3: 155/105, 25s/15s

*18 minute Cap

After Party

3 Sets of 12 Reps:

A. “Lu” Raises

B. Barbell Lateral Lunge

C. Ring Dip Support Hold (To Failure)

*10 minutes

Cool Down

1:00 Twisted Cross/side