CrossFit Belleville – WOD

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“Rowling” (No Measure)

*Partner Rowling for time

* 1000 meters for time split between two partners.

* 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.

* There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

* If they land at 97 or 103, penalty is 3 burpees.

* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

*10min cap


Scorpions x6 each side

T-Spine Rotations x 8 each side

15 Slow air squats with 2 sec pause

How To:

Handstand Push-ups (Technique/Form/Open Standards)



Goat Day (No Measure)


Odd: Movement 1

Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. We are looking to work for about 30sec and rest for 30sec.
Movements that are most likely to make an appearance at the open:

Double Unders

Toes to Bar

Chest To Bar

Muscle ups


Wall Balls




Box Jumps



Extra Credit

Downward dog 10sec hold into Upward dog 10sec hold x 3