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


Musical Balls

Metcon Prep

Renegade Row

Double DB Rows

Hollow Rocks

Weighted Step-ups


Metcon (No Measure)

EMOM 30:

Minute 1: 40s Double DB Renegade Rows (50, 30)

Minute 2: 40s Mountain Climbers (2 count)

Minute 3: 40s Alternating Weighted Step-ups (24, 20)

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (50, 30)

Minute 6: Rest

*Athlete choice of DB weight today

*Alternate Options

Renedage Rows = Barbell Rows (95, 65)

DB Thrusters = Barbell Thrusters (95, 65

Extra Credit

AMRAP 5 of:

8 Single Leg RDLs each

10 Standing Banded Rotations each