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Announcement

Hello Awesome OC Athletes!

Are you ready to start commenting on the website again!?

I know we are!

Thank you for your patience as we worked with the server to overcome the issues.

Please send your current, working e-mal address to Crossfitoceana@hotmail.com so we can get you registered with a user name and password. Once you receive that info from us, you can log on and change your password anytime.

Ready, set, GO!

Monday 081814

Workout of the Day

(15 Minute CAP)

6 Rounds:

x6 Strict TTB

x6 HBBS @65%

 

Mobility

Mobilize that thoracic spine and open up a whole new world! (You know who you are ;))

Recipe

Lela, from LelaLove Cooks, has the most delicious homemade granola recipe ever. Check out her “Coconut Ginger Granola” recipe and tell me you don’t love it! (You could substitute pureed dates for the brown sugar.) 

Supplemental Exercises: Week 6

Ninja

5×25 Down-25 Back yards Lateral Shuffle 1:1

10×5 Forward – 5 Reverse – 10 Forward – 10 Reverse Sprint (yards)

3×100 DU + 200 yard Recovery Active Walk (walk to end of building and back)

10×10 Lateral Hurdles @24/20

 

Warrior

x1 As many true sets as possible consecutively TAB intervals :20 ring row held @extension :10 static hold @ top of row  / After failure x45 RR

1RM Weighted Static Dip / after maxing out / 5x ME UB Ring Dips Strict/Banded

10x :30 Banded Plank + ME Strict HSPU (modify to standard plank with no band, or modify to strict press versus strict HSPU)

6×24 Russian Twists @30/30

 

Super Hero

15×2 Tempo Double KB Thrusters :5 Descending :5 Ascending @53/35

3x250M Sled Pull @50/30 1:1

6×12+12 KBSLDL L/R @53/35

12×4+4 One Arm KB OHS + One Arm KB OHS @53/35

Sunday 081714

REST DAY!!!!

Do to all the trouble with the website we will be deleting all the registrations and reentering them via administrations. This will make the website more secure. Basically all you need to do is email your full name and email address to the gym at crossfitoceana@hotmail.com. We will create your file and give you a password. You can log in and change your password to whatever you want.  We have hundreds of registrations that are not valid.

 

925_crop

THE WEBSITE WILL BE FIXED

 

Saturday 081614

Workout of the Day

timothy-davisIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 081414

Workout of the Day

15 Minute AMRAP:

x20 Snatch Balance @75/55

x5 Dead Lifts @315/225

 

Mobility

Are you squatting (or receiving the bar) with turned  out feet? Test yourself.

Strength

Greg Glassman gives us a good reason to continually work our weaknesses!

Check it: