Bookmark and Share


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!

Supplemental Exercises: Week 3

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:


4 Count Ladder Two Feet Out/In/Out 10x3x4 Count

EMOTM x10 x12 Lateral Box Jumps @20

10x4x Broad Jump Hurdles @24



EMOTM x12 Odd : x1 ME Set of UB Shoulder Touches/ Even : x4 HSPU

15×3 Strict/Banded/Weighted Chin Up

20×2 Tempo :5 Con :5 Ecc Ring Dips Strict/Banded

6×30 Russian Twists @20/14

Super Hero

5×7 Double KB Push Press x7 Double KB Goblet Squats

250M Prowler Push High Handle @180/100

6×20 KBSDLHP @70/53 while standing on 20″ boxes

6×20 Alternating One Arm KB Snatches @53/35

Sunday 072014


We will miss BEN



AND Dewayne!!  Best of luck and God speed!

REST DAY!! If you did Bend the Bar and have pictures please post them to FB. We love to see them.


Saturday 071914

Workout of the Day

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Friday 071814

Workout of the Day


“Joker and the Thief”

2k Row 

x100 Bench @95/65 (@BW if froggy)  

2k Row



Shoulder position fault


Eat Live Grow Paleo put out some yummy looking rub recipes. Check them out HERE.