CrossFit Oceano

CrossFit Oceano Oceano Athletics (formerly CrossFit Oceano) is interested in helping you get fit.

Unlike big box gyms, we offer a personal experience to ensure that you are moving forward with your health and fitness. Monday-Friday:
5:30a/6:30a/8:15a/9:30a
4:15p/5:30p* - no 5:30p class on Friday

Saturday:
9:30 am

06/19/2026

1. Strength 10 Rounds:
5 Close-Grip Bench Press
5 Pendlay Rows

2. AMRAP 25
12/10 Cal Bike
2 Power Cleans (185/125)
12 Handstand Push-Ups
2 Power Cleans
12 GHD Sit Ups
2 Power Cleans
12 double db Step-Ups (40/25)
2 Power Cleans
25' hsw

06/18/2026

Thursday
1. 100m backwards speed drag
10/side World's Greatest Stretch
10 bb box squats
:30 Jump Rope
2. Pause Back Squat 8 x 3 (2-second pause)
3. Front Squat 5 x 2
4. 3 rounds for time: 15 Thrusters (95/65), 5 pull ups (Rx+ 2 bar mu +1 pull over), run 100m, 15 sdlhp, 5 pull ups, run 100m, 15 ghd sit-ups, 5 pull ups, run 100m.

06/17/2026

Wednesday:

1. 10 min: Row 300, ski 250, run 200.

2. 10x30 steps sled drag. AHAP.

3. 10 min: 15 glute bridges, 12 single arm ring rows, 9 pull-overs.

4. 10 min: 20 half Turkish get-ups, :90 weighted plank, 15 hanging knee raises.

06/16/2026

Tuesday:

1. Behind back band raises, face pulls, hanging superman hollow body, bb good mornings, 250m Row

2. 10 rounds: 3 shoulder press, 3 push press, 3 strict pull ups.

3. 3 x 12: bench flys, narrow grip bb bench press, bent over flys, curls.

4. 5 rounds: 10 dl (225/145), 10 box jumps, 10 over bar burpees, 10 cal bike.

06/15/2026

Monday:

1. 10 Walking Lunges + Reach (5/side)

10 Lateral Lunges (5/side)

10 Glute Bridges w/ 2-sec pause

50' Bear Crawl

20-second Prying Squat Hold

250m Row or 200m Easy Run

1:00 Couch Stretch (30 sec/side)

2. Strength (Every 2:00 x 5 Sets)

2 Front Squats

4 pause Back Squats

8 quarter squats

3. 10 Reverse Zercher Lunges/side

10 hip extensions

10 roll outs

4. AMRAP 12 min

12 single Dumbbell Hang Clean & Jerks (70/45)

9 feet to bar

6 deficit hspu

06/12/2026

Friday:

1. Bench Flys, Plate Around the World, Hanging Straight Leg Raises.

2. 12 rounds: 6 Bench Press and 6 Bent Over BB Rows.

3. AMRAP in 25 min: 15 Cals (alternate), 1 deadlift, 1 Rope Climb, 15 PUHS, 1 Deadlift, 1 Rope Climb, 15 GHD Sit-Ups, 1 DL, 1RC, 15/side Single DB Lunges (50/35), 1DL&RC.

06/11/2026

Thursday:

1. 10/side High lunge and twist, 100m backward sled drag, 1:00 single unders.

2. Tempo Back Squats: 8x3. :03 negative.

3. 5 x 2 Front Squats

4. 3 Rounds For Time

Buy in: 12 bar mu (24 pull ups)

Run 200m

12 Front Squats (115/80)

12 Deadlifts

Run 200m

12 Push Jerks (115/80)

12 Box Jump Overs (24/20)

06/10/2026

Wednesday:

10 min

12 Barbell or DB Good Mornings

15 Hip Extensions

18 hollow body rocks

10 min

100 ft Farmer Carry (heavy)

10/side Single-Arm split stance DB swings

1:00 weighed plank

10 min

15 GHD Sit-Ups (or 20 AbMat Sit-Ups)

10 Nordic curls

100 ft OH carry

2x:1 minute Couch Stretch/side

1 minute Pigeon Stretch/side

1 minute Hang

06/09/2026

Tuesday – Press + Bench Focus
1. Warm-Up – 3 Rounds
10 Scap Push-Ups
10 Banded External Rotations
10 Single-Arm DB Push Press (light)/side
15-sec Wall-Facing Handstand Hold
200m Row

2. Shoulder press: 6 x 4, after each set: 5 Strict Pull-Ups.
3. Secondary Strength
Flat Barbell Bench Press

3 Rounds

3. 3x:
12 DB Bench Press
15 seated bent over Flys
12/side Single-Arm DB Row
20 Banded Pull-Aparts

5. 5 Rounds:
15 Hang Cleans (115/75)
15 burpees
15 pull ups
15/14 cal bike

06/08/2026

1. Warm-Up & Mobility (8–10 min)
2 Rounds:
10 Cossack Squats (5/side)
8 Single-Leg RDL Reaches (4/side)
50' zombie walks
20-second Deep Squat Hold
250m Row or 200m Easy Run
1:00 couch stretch

2. Every 2:00 x 5 Sets:
3 Front Squats
3 Tempo Back Squats (3 sec down)
3 Back Squats

3. 3 Sets:
8 Bulgarian Split Squats/side
12 GHD Sit-Ups or AbMat Sit-Ups

4. Amrap in 12 min: 30 feet to bar buy in, then: 6/side one hand sn**ch (50/35), 9 box jumps, 12 hr push-ups.

Address

1820 Railroad Street
Oceano, CA
93445

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