“Life is like sailing. You can use any wind to go in any direction.”

CrossFit Belleville – WOD

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0:30 Easy Bike

0:30 Knuckle Draggers

0:30 Bike

0:30 Slow Single Unders

0:30 Pec stretch on wall (each side)


3 Dip and Holds, thumbs to shoulders

[Dipping straight up and down, shoulders over hips]

3 Empty Handed Push Presses

[Hips finish extending, then arms press]

with an empty barbell

5 Coach Led Push Presses

[Hold in the finish overhead, look for full elbow extension]


Push Press (Build to a Heavy Set of 2)

*15 minutes


Snap, Crackle, Pop (Time)

On the 2:00 x 10 Rounds:

500/400 Meter Bike

30 Double Unders

10 Push Press (95/65)

*Score = Slowest round

Cool Down

1:00 Active Twisted Cross