“Trade your expectation for appreciation”


☀️☀️ Summer Throwdown Registration is LIVE! ☀️☀️ Register by July 18th!

CrossFit Belleville – WOD

View Public Whiteboard


1:00 Bike

0:30 Active Spiderman

0:30 Cossack Squats

0:30 Bike

0:30 Straight Legged Sit-ups

0:30 Active Twisted Cross

0:30 Bike

0:30 Calf stretch on post (right side)

0:30 Calf stretch on post (left side)


0:30 Hollow Hold

[Shoulders and feet off floor]

0:30 Superman Hold

[Shoulders and feet off floor]

10 Scap Retractions

5 Kip Swings

[Press Down and forward on the bar in the hollow position]

5 Hanging Knees to Chest

[Try not to swing here, should be exerting force on the bar and going slowly]

5 Kipping Knees to Chest

[ Big arch position, Chest through in front, Press to hollow feet come forward then knees up.]

5 Toes to Bar

[Tap toes to bar and bring them back down and behind into arch quickly


0:30 Easy

0:30 Faster

0:30 Easy

0:30 Fast

0:30 Easy


10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Side to Side Lunge

Walk on Toes

Walk on Heels

High Knees

Butt Kickers

Side Shuffle Out

Side Shuffle Back

2x Jog

4 Shuttle Runs


Nail Polish (AMRAP – Reps)

5 Rounds x AMRAP 4:

30/20 Calorie Bike

30 x 10-Meter Shuttle Runs

Max Toes to Bar

Rest 4 Minutes Between Rounds

*Score = Total Toes to Bar

Cool Down

1:00 Frog Stretch