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Saturday 080914

Workout of the Day

joshua-harris-mr-joshuaSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


This Saturday and Sunday we have several of our athletes and coaches competing in the Mid Atlantic Garage Games.

Let’s see how many of us can go support them!

HERE are the details(or like their FB page). The heats have not yet been released.

The National Anthem will begin at 8:55a.m. on Saturday,

and WOD 1 will begin at 9:00a.m.

What a FUN way to spend our weekend cheering on and supporting all of their efforts!

Hope to see you all there, and we wish all of our athletes strong lungs, fast runs, and most of all, a fantastic time! ;)

Thursday 080714

Workout of the Day

(20 Minute Cap For Everything)

Snatch Ladder Starting @95/65

Perform x1 Rep Every Minute Increasing 10 pounds till Failure.

After Failure, Perform 15 Reps @75% of Failed Attempt.




Snatch prep:


We rarely talk about swimming because it’s something we all have to do on our own time. Swimming is a fantastic way to spend your rest days (active recovery ;) )or train when something’s injured or you’re just too sore to do 150 more squats. This short article on the Crossfit Journal talks about how to train for Crossfit style competitions involving the pool. “Torpedo School 3: Start Me Up.” 

Monday 080414

Workout of the Day

(15 Minute CAP)

200M Weighted Carry

150 Air Squat

150 Ring Push Ups

200M Weighted Carry

150 Sit Ups


After 31 Heroes, make sure to do this IT Band fix!


Elana’s Pantry has a yummy recipe for “Paleo Bread” that would be nice with your morning eggs ;)

Supplemental Exercises: Week 4

Each day, athletes have to choose 3 pieces. 2 have to come from the same principle.
This still allows for a day of training, any day each athlete chooses, to skip supplemental training.

Choose 3 pieces, 4 days a week:


15×2 Seated Box Jumps @12-14″ seat to 24″-40″ height

DU Flight Simulator 5UB-10UB-15UB-20UB-25UB-30UB-Back Down (modification is to find total repetitions and perform total for time)

10 x5 Down -5 Back -10 Down-10 Back yard Suicide Sprints 1:1

10:00 AMRAP x10 foot Agility Ladder Repetitions 4 Count Foot Work



20×3 Strict HSPU Every :30 (after first failure to meet intervals, complete repetitions for time.)

8×14 GHDSU Hold & Bench Press with 30/20 Slam Ball

x50 L Pull-Ups (modify to tuck position)

7×20 Make Shift Reverse Hyper Using GHD Machine


Super Hero

7x 7 Double KB Bent Over Row @53/35 +5 Double KBRDL Superset

7×10 Down-10 Back -10 Down  yard Prowler High Handle @180/110

7×3+5 Double KB Clean x3 +  Split Jerk x5

400M Sled Pull @90/50

Saturday 080214

Workout of the Day



AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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.