August 2022

Announcements 🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂 CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson Stretch 0:30 Active Spiderman Stretch 0:30 Knuckle Draggers 0:30 Inchworm to […]

Announcements 🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂 CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Down dog 0:30 Cossack

Announcements 🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂 CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Row 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Easy Row 0:30

Announcements 🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂 CrossFit Belleville – WOD View Public Whiteboard WarmUp **10m Each of…** Knee Hugs Knuckle Draggers Alternating Quad Stretch Side to Side Lunge

CrossFit Belleville – WOD View Public Whiteboard Metcon Claustrophobia (Calories) [TEAMS OF 3] AMRAP 33: 3 Rounds of “The Chief” Max Calorie Row * One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief” [1 Round of “The Chief”]: 3 Power

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Ten Meters of Each** Walking Active Samson Side to Side Lunge 3 Air Squats + 1 Jump Knuckle Draggers High Knees Butt Kickers 200m jog **with an empty barbell** 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 0:15 Front

Announcements Tshirt/Tank Deadline is this Friday! Let your coach know! CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Row 0:30 Active Samson Stretch 10 Scap Retractions 5 Hanging Knee Raises [2:00 to complete 1 workout variation of a rope climb] 0:30 Easy Row 0:30 Knuckle Draggers 5 Single Dumbbell Deadlifts (each side) 5

Announcements Tshirt/Tank Deadline is this Friday! Let your coach know! CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) **BACK SQUAT** **with an empty barbell** 5 Pausing Back Squats 5 Back Squats [Bracing through the

Announcements Tshirt/Tank Deadline is this Friday! Let your coach know! CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Rowing 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Bodyweight Good Mornings 0:30 Easy Rowing 0:30 Squat to Stand **STRICT PULL-UP** 10 Scap Retractions 5 Kip Swings 1-3 Strict Pull-Ups or Ring Rows [Hold at top

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Knuckle Draggers 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Push-Up to Down Dog 0:30 Body Weight Good Mornings 0:30 Front Plank 0:30 Straight Legged Sit-Ups 0:30 Glute Bridges 5 Single Leg Glute Bridges (each side) 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30