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Saturday, October 11th, CrossFit Oceana will be hosting its first Throwdown Competition.

Woot woot!

Here are the Details:

•Event starts at 12p.m.

•There will be 3 events to determine the winner.

•Check in is at 11 am for competitors.

•There are 12 spots open for each category; Men Rx, Women Rx, Men scaled, Women scaled.

If interested, contact Garrett, the CrossFit Oceana competition coach at

The event is free and all CrossFit Oceana members are encouraged to sign up!
One event will be released each week in the run up to the competition.
The events will be short, time capped events that most Crossfitters can complete. (No 315 lb snatches and 50 muscle ups for time)



Sunday 091414

Todd it's great to have you..

Todd it’s great to have you..

Allison and baby showing off the muscle

Allison and baby showing off the muscles




Saturday 091314

Workout of the Day

matthew-abatteU.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday 091214

Workout of the Day

ryan-mcgheeCorporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.




Deadlift Prep


Because it’s Friday; “Paleo Coconut Cream Pie” on Living Healthy with Chocolate.

Thursday 091114

Workout of the Day

Every :30 x32
1st Interval – 5 Pistols L
2nd Interval – 5 KB Snatches L
3rd Interval – 5 Pistols R
4th Interval – 5 KB Snatches R


x4:00 LAC Ball SCAP MOB
x4:00 Weighted Cross Body
x4:00 BB Arm Wrestler MOB



Shoulder/arm relationship Mwod.


 If you’re looking for a short list of WODs that will set your arms, chest, shoulders and back on fire, Wod Planet has a list of “5 Upper-Body Benchmark Favorites”. Check it out if you need to give your lower half a break ;)

Wednesday 091014

Workout of the Day

x4:00 LAC Ball SCAP MOB

x4:00 Weighted Cross Body

x4:00 Banded HAM Stretch

8:00 Establish Heavy Heaving Snatch Balance (from rack)

5:00 Rest (Strip Bars and Move to Open Floor)

8:00 Establish a 1RM Snatch



Banded Hamstring stretch


Check out this “Protein Pumpkin Spice Coffee” that looks uh-mazing. You can thank Stupid Easy Paleo :)

Tuesday 090914

Workout of the Day


3x650M Sprint Run 1@50% 1@75% 1@100%


x4:00 LAC Ball Chest and ANT Shoulder
x4:00 V Sit
x4:00 BB Rolling Feet and Calves



5:00 Establish a Heavy Double Power Clean
3:00 Rest
5:00 Establish a Heavy Single Squat Clean
3:00 ME Front Squats @100% of 2RM Power Clean (NO rack allowed. NO rest period between)


x2 x400M Run + ME Set of UB Strict Pull Ups


Death by chair. Think about what being at a desk does to your athleticism.



How about a little inspiration for our next cycle? :) Check out Matt Fraser snatching 315#

Monday 090814

Workout of the Day

Establish a 1RM C&J



*Complete Consultations with remaining time



This MWod was made for 14.3 but this will be GREAT prep for Elizabeth!


Shall we start our week with some “Baked Apples” from Elana’s Pantry? Yes, yes I think we shall.

Sunday 090714

REST DAY” School is back and the OPEN is 4 months away. Get a plan to work out your weaknesses and be ready to play!

1000653_10201968217230472_293675347_n[1]unnamed[1] (7)9amT2B



Saturday 090614

Workout of the Day



S01 SEAL was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

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