CrossFit Belleville – WOD

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“Rowling” (No Measure)


*Partner up

* Looking to land exactly on 100 meter intervals (don’t reset the monitor)

* If you land at 97 or 103, score is 3 burpees.

* Partner jogs across the room, complete burpee penatly and then run back to tag partner in

* Pair with most meters wins!


Couch Stretch 45 sec per side

3 Way Banded shoulder stretch 30sec each position


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.

Extra Credit

*Do not underestimate the power of stretching*

8-10 min mobility