“True happiness is to enjoy the present, without anxious dependence of the future”

CrossFit Belleville – WOD

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0:30 Active Spiderman

0:30 Jumping Jacks

0:30 Knuckle Draggers

0:30 Glute Bridge walk outs

0:30 Straight legged sit-ups

0:30 Plank Shoulder taps


**with an empty barbell**

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff legged Deadlifts

5 Front Squats

**get one set of plates on the bar, just to get the bar off the floor**

4 No Touch Deadlifts

[Bar starts at the pockets, then down to an inch off the floor and back, is one rep…]


No Touch Deadlift (5 x 2)

These are NOT RDLs. The hips should still sink after the bar passes the knees. Lower bar to 1 inch off the ground, then come back up to a full stand.
*Every 90 sec

*Score will be the lightest load you use for a working set.


AMRAPPER’s Delight (AMRAP – Rounds and Reps)


8 Toes to Bar

8 Deadlifts (165/115)

8 Lateral Barbell Burpees

After Party


20 Partner wallballs

Cool Down

1:00 Straddle Stretch