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

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Metcon (No Measure)

Every 2 min x 3 Rounds

5 Air Squats

4 Push ups

3 Situps

2 Burpees

1 Wall Climb

*6min

Metcon

Metcon (No Measure)

Gymnastic Conditioning

27-21-15-9:

Kettlebell Swings (70/55)

After Each Round:

5 Strict HSPUs

*9 min

Metcon (No Measure)

Ring Muscle-Up Stamina

30 Bar Facing Burpees

20 Ring Muscle-ups

30 Bar Facing Burpees

*12 min

Metcon (No Measure)

10:00 AMRAP of:

10 Wall balls (20/14#)

10 Toes-2-bar

10 Alt. pistols

Midline

Midline (Time)

21-18-15-12-9

GHD sit ups or V-ups

*15 second L-sit hold in between sets

*11min cap

StrictCoachK

EMOM 5

Min 1: 5 Strict Pullups + 5 Strict Ring Dips

Min 2: 4 Strict Pullups + 4 Strict ring Dips

Min 3: 3 Strict Pullups + 3 Strict Ring Dips

Min 4: 2 Strict Pullups + 2 Strict ring Dips

Min 5: 1 Strict Pullups + 1 Strict ring Dips