Tuesday 072914
WORK OUT OF THE DAY
15 AMRAP
20 CAL ROW
15 Seated BB Press @ 75/55
10 GTOH @ 75/55
SHOULDER WORK A MUST:
http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/
On Ramp 072914
Tuesday
5 Minute Warm Up
10 Minute Lift : Back Squat
10 Minute WOD : 2x Round of FGB
5 Minute Mobility Piece : Hamstrings
Monday 072814
Workout of the Day
(15 Minute CAP)
7 Rounds:
5 Front Squats @185/125
15 wall Ball Shots 20/14
Mobility
Plantar Fasciitis – Foot Pain Fix:
http://youtu.be/rsYLsjXVLR8
Recipe
The Preppy Paleo brings us a recipe called “Paleo Baked Potato Casserole”. Looks divine!
On Ramp 072814
Monday
5 Minute Warm Up
10 Minute Lift : Split Jerk
10 Minute WOD : 21-15-9 Front Squats (moderate) and Ring Dips
5 Minute Mobility Piece : Mid Back
Sunday 072714
Thank you for being patient as we work out the kinks with the website. We are continuing to fix the last little hiccups and thank you for your understanding. Until then, enjoy this wonderful rest day!
Saturday 072614
Workout of the Day
“Blais”
27 minute AMRAP:
7 thrusters @ 115/95
6 rope climbs
14 box jumps
Thomas Edward Blais departed this life on July 6th, 2014 in Virginia Beach, Va. He was 84. A Master Chief in the U.S. Navy, he enjoyed a 27 year career in the Special Warfare Community as an Underwater Demolition Team “Frogman” and Navy SEAL. Naster Chief Blais. He was preceded in death by his beloved wife Florence DelRosso Blais and son Rock Edward Blais, LCDR SEAL, USN. He is survived by his daughter Eva Blais and her family, as well as great-grand children. Condolences may be offered to the family by visiting www.altmeyer.com.
On Ramp 072514
Friday
5 Minute Warm Up
10 Minute Lift : Over Head Squat
10 Minute WOD : Row 750M then “Randy”
5 Minute Mobility Piece : Hips
Friday 072514
Workout of the Day
Every :90 Perform:
x1 DL and increase load
Immediately after 1st Failed Attempt Complete:
“GI Jane”
100 Burpee Pull-ups FT
Mobility
High Hamstring Pain and trigger points.
Recipe
Have a little get-together and cook up Elana’s Pantry recipe for “Ina’s Grilled Lemon Chicken” for your guests.
Announcement
Don’t forget to sign up!
You can register with a friend and workout as a team or do it solo. AND you can scale it!!
So there’s no excuse 
August 2nd, Crossfit Oceana will be participating in the 31 Heroes WOD at Crossfit Waterside.
But if you can’t make it out, Oceana will be running 1 WOD @ 9a.m. with child care.
Click HERE to register for the event.
Come join your coaches and fellow athletes for this great charity cause! It’s a perfect way for Crossfit Oceana to get involved with the Hampton Roads Crossfit community.
Let’s show our support with a big turnout!
Thursday 072414
Workout of the Day
(15 Minute CAP)
Buy In with 1 Mile Row
Complete 7 Rounds of:
x70 Alternating Rope Waves
x17 Hand Release Push Ups
Mobility
How often do you pay attention to your wrists? Check it:
Strength
“Harvard’s Women’s Rugby Team Releases Inspiring, Body-Positive Photos” on Bustle.com. So so cool that communities like ours are literally changing the world’s view.