Category Archives: Uncategorized

Active Recovery 3.0

a. Warm Up: 5min foam roll any target areas EMOMx6 – :30 sec Front Plank (forearms) Tabata: walking down dog/spider and reach. b. WOD: 40min AMRAP – 800m Runs (sc: 400m runs) *work to rest ratio is 1/1, athlete must rest. *athlete may row if too cold.

Warmer Weather?

a. Warm Up: 12 min EMOM – 12/9 Cal Row 3 Deadlifts + 3 Thrusters + 3 S2O 45/35 5 Burpees + Air Squats + 5 Jumping Jacks 5 scap retractions + 5 Hollow Kips b. Partner WOD: one athlete works at a time. (try to share equipment with other teams. You can always start from the bottom up). 2 RFT – 50 Wallballs 20/14 Comp: 30/20 40 Slam Balls 50/40 30 T2B (sub GHDSUP, K2C – controlled, V-ups) 20 Clean & Jerk 135/95 Comp: 185/135 1000m Row (sub: 60/40 cal Bike)


Finally watched the Substitute Teacher skit. Thanks A-Aron! I needed the laugh.   a. Warm Up: :30 secs on :30 secs off for each movement: Jumping Jacks Mountain Climbers Hollow rocks/hold Superman Hold Greetings OHS Paleo Chair BPA Heel n Scoop Tabata: Lacross Toss (burpee penalty)   b. Back Rack Lunges: (reverse step) Every 2 mins for 10 mins perform: 4 reps L/R @ 40-50% of 1rm back squat   c. WOD: For Time – (start second heat 5 mins later) 1000m Row 30 RKBS 70/53 100 Dubs (200s) 30 Cal Bike  

Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start writing!


Workout of the Day

Join us each day for the CrossFit Wildwood WOD! A part of a complete program designed to improve strength and conditioning.

See More


But first, you can choose from one of our many effective and awesome classes!

See Schedule