Bookmark and Share

Supplemental Exercises: Week 8


10:00 AMRAP x10 ft Agility Ladder Trips 4 Count Footwork

1RM Height Box Jump after failure x30 Box Jumps @30/24

30×1 3 Cone Drill 1:2

7:00 ME DU



1RM Weighted Pull Up / after maxing out / 5×5 Weighted Pull Up @less load

Death By HSPU (modify with strict press)

5×25 Make Shift Reverse Hyper 1:1

8×8 Weighted GHDSU @20/14


Super Hero

5×30 UB KBSDLHP @70/53

Every :30 x20 x4 Double KB Russian Swings @53/35

400M Sled Pull @90/50

x80 Alternating KB Snatches @70/53


Monday 090114

*Happy Labor Day!*

Come and get your sweat on during our 1 and only class today at 10a.m. Childcare will be provided!



Workout of the Day

“Partner Filthy Fifty”

For time, each team of 2 will complete a total of 50 reps for each exercise.

While 1 team member is working, the 2nd team member will hold a 35# plate or kettle bell, not moving on to the next exercise until all reps are finished.

Team mates may split reps between them as desired.


Box Jumps @ 24″

Jumping Pull-ups

KBS (1 pood)

Walking Lunges 


Push Press @ 45#

Hip Extension

Wall Balls @20


Double Unders


Sunday 083114

HAPPY Labor Day Weekend REST DAY


unnamed[1] (9)“Cameron” smiling after Saturday’s Hero WOD

unnamed[2] (3)unnamed[1] (8)

Saturday 083014

Workout of the Day


Corporal 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.


This Monday, Labor Day, Crossfit Oceana will be offering    1 class @ 10am with child care provided.

So now there’s no excuse for you not to come out and get your sweat on with your OC family…unless you’re sitting on some tropical beach somewhere. 

See y’all then!

Tuesday 082614

Workout of the Day

 20 Minute AMRAP:

x14 Hang Cleans @135/95

x14 FS @135/95

x14 HSPU 



 LOTS of lower back help. Check it out:


 I’m a huge yoga advocate. I’ve seen the benefits in my life and continue to go back to it when all my body can do is scream at me to stop, and take care of it for a bit. Check out the article and then start practicing :) “Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes” on Breaking Muscle.

Monday 082514

Workout of the Day

(15 Minute CAP)

5 Rounds:

x7 Strict Pull Ups

x7 Kipping Pull Ups

x7 Push Press @155/100



If you’ve already mobilized your thoracic spine (*uh hem*) go ahead and try working on the tacked-down yuckiness around the top rib. You’ll ba A-MAZED at how your overhead position opens up!


“Cinnamon and Coconut Pancakes” from NomnomPaleo. Need I say more?!