“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”


☀️ Spartans Summer Camp starts next week! Grab your kiddos’ last minute spot‼️ ☀️ Single Days also available!

CrossFit Belleville – WOD

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10 Meters Each of:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

Walk on Toes

Walk on Heels

High Knees

Butt Kickers

200 Meter Jog

Weightlifting Prep

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

5 Snatch Grip Behind the Neck Push Jerks

5 Snatch Grip Stiff Legged Deadlifts

3 Quarter Depth Overhead Squats

[Keep the bar over mid foot]

3 Half Depth Overhead Squats

[Keep the bar over mid foot]

3 Pausing Overhead Squats

[“Bend the bar” Overhead, Externally rotate the shoulders]


Overhead Squat (5 x 3)

*Lift every 2 minutes

*Score will be the lowest weight used as a working set.


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20 minutes

Cool Down

1:00 Active Twisted Cross