6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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    Crossfit Hydro

    3 days ago

    Crossfit Hydro

    Hero Saturday!

    "William O'Keefe"
    25 Odd Object Squats (Ea Partner)
    2000m Row
    1600m Run
    (30:00 cap)

    This is a little different than the actual version since barbell would take too much space for this one so we made it more fun...

    Hold any of the following for the "odd object"
    1. Hug a sandbag (65-95#)
    2. Hug two med balls (25-30#)
    3. Front rack two KBs (26-44/44-70#)

    Scale down to just one Med Ball or one KB as needed or take it all the way down to just air squats only for newer athletes or drop ins...

    EACH partner will have to lead off with 25 odd object squats before you can move onto the rowing section...

    The Row can ONLY be done in HALVES and so can the run so that's 1000m for partner one followed by another 1000m for partner two...

    The run will be 800m for partner one followed by 800m to finish up by partner two...

    If we have a larger class then we will have some groups run first and row to finish instead to open up more space...

    This Firefighter Hero WOD is dedicated to William O'Keefe, FDNY, Battalion 15, who was killed on September 11, 2001.     ... See MoreSee Less

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    Crossfit Hydro

    3 days ago

    Crossfit Hydro

    Community. Teamwork. Fitness.

    On the 4th of July we completed 1776 in partners to honor Independence Day. Every Saturday we have team workouts and everyday our community supports each other. #crossfithydro #crossfit #community #teamwork #fitness #omaha #aksarben     ... See MoreSee Less

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    Crossfit Hydro

    4 days ago

    Crossfit Hydro

    "Bike, run, swim, row, etc., hard and fast." Often it is easy to miss the swim part of CrossFit but not here at CrossFit Hydro. Thanks to our partner Westgate Pool we offer swimming each Sunday morning through the summer. Check out what our swimmers and coaches were up to last weekend. ... See MoreSee Less

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    • Hero Saturday! "William O'Keefe" 25 Odd Object Squats (Ea Partner) 2000m Row 1600m Run (30:00 cap) This is a little different than the actual version since barbell would take too much space for this one so we made it more fun... Hold any of the following for the "odd object" 1. Hug a sandbag (65-95#) 2. Hug two med balls (25-30#) 3. Front rack two KBs (26-44/44-70#) Scale down to just one Med Ball or one KB as needed or take it all the way down to just air squats only for newer athletes or drop ins... EACH partner will have to lead off with 25 odd object squats before you can move onto the rowing section... The Row can ONLY be done in HALVES and so can the run so that's 1000m for partner one followed by another 1000m for partner two... The run will be 800m for partner one followed by 800m to finish up by partner two... If we have a larger class then we will have some groups run first and row to finish instead to open up more space... This Firefighter Hero WOD is dedicated to William O'Keefe, FDNY, Battalion 15, who was killed on September 11, 2001.
    • Community. Teamwork. Fitness. On the 4th of July we completed 1776 in partners to honor Independence Day. Every Saturday we have team workouts and everyday our community supports each other. #crossfithydro #crossfit #community #teamwork #fitness #omaha #aksarben
    • "Bike, run, swim, row, etc., hard and fast." Often it is easy to miss the swim part of CrossFit but not here at CrossFit Hydro. Thanks to our partner Westgate Pool we offer swimming each Sunday morning through the summer. Check out what our swimmers and coaches were up to last weekend. #swimming #crossfit #crossfitswimming #omaha #aksarbenvillage #aksarben
    • NEW ATHLETES DROP IN FOR FREE AT 10AM TOMORROW! Hero Saturday returns... "Jonesy" 6 rounds for time: 400m Run (Done together) 6 Legless Rope Climbs (Leg Assisted/Seated x2)(Shared) 400m Run (Together) 5 Legless Rope Climbs (Shared) 400m Run (Together) 4 Legless Rope Climbs (Shared) 400m Run (Together) 3 Legless Rope Climbs (Shared) 400m Run (Together) 2 Legless Rope Climbs (Shared) 400m Run (Together) 1 Legless Rope Climb (20:00 cap) Scale rope climbs as needed and share the rep load with your partner, but the runs need to be performed together each time and you can't start your next set of Rope climbs until both partners are back in the gym... This "Jonesy" Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.
    • "1776" for the 2nd consecutive year at CFH! Over 50+ on this one and it was a longgggg one... Plus two of the newest daddios teamed up and finished this one just under the wire! Thanks to everyone who came out today and have a happy 4th of July!!
    • There's always time for exercise even if you're a gym owner, new dad and have already coached two Sunday classes, but it sometimes has to be on a truncated time table ;) Our Friday class workout was a sprint oriented 1:00 speed session on the Bike with 4:00 of active rest between each round for 5 total rounds... The "dadmod" (Dad modification due to limited time) was 1:00 "controlled" sprint with just a 1:00 walk/rest between sets for 5 total rounds... (.5, .49, .49, .49, .5 for me) Times can get busy and schedules can become hectic, but always make time for your health and fitness (and sanity ;))! #dadmod #hydrofit #hydrobaby #zeushercules #aksarbenvillage #bikedeath #practicewhatyoupreach
    • Congratulations to Coach Eldon on receiving his Tactical Strength & Conditioning Facilitator certification. As a law enforcement officer Eldon knows the value of CrossFit preparing First Responders and continues to share that knowledge with our community. CrossFit Hydro is proud of the diverse and extensive backgrounds and certifications of our coaches. Preparing our members for all life throws at them. #crossfit #crossfithydro #alwayskeeplearning #aksarbenvillage #aksarben #lawenforcement #firstresponders #tscf
    • Big turnout for our "Dorothy" WOD! Almost 40 at 10am alone!! Thanks for coming out and showing all your support! 🏳️‍🌈
    • Tomorrow Saturday June 22, Crossfit Hydro will do the ‘Dorothy’ WOD honoring the 50th Anniversary of the Stonewall Riots. This WOD is named ‘Dorothy’ to symbolize the LGBTQ+ Ally and Film Icon, Judy Garland, who played Dorothy in the Wizard of Oz. When it was illegal to gather for being LGBTQ+ in bars, those that identified as LGBTQ+ would use the phrase “Are you a friend of Dorothy” when requesting access to the bar—since Dorothy was ‘over the rainbow’. Her death, 6/28/1969, marked a time of mourning for the community and the raid of the Stonewall Inn Bar that night in NYC was seen as a tipping point for the community as they started the riots claiming 'enough is enough'. We also recognize the current struggle of our members who have friends, family members, and personally identify within the LGBTQ+ Community. In an industry that might not always be the safest place to be who you are, we hope our Hydro Community is a welcoming and safe place to be yourself. Please join us wearing rainbow attire or your favorite bright color in support of PRIDE as we honor those that have worked so hard to get us where we are today. As always our 10 am class is free to everyone who is new to CrossFit Hydro. Come join us.
    • We celebrate personal achievements of all kinds at Crossfit Hydro! Lisa W. has been working towards a wall kick up day in and day out for some time and finally hit it yesterday. Kari has been with us for about a month and also achieved the same feat yesterday. Michael has only been alive for 5 months and has finally achieved a front to back roll AND a back to front roll just today. Congrats, to all of you!!
    • Happy FIRST Father's Day to all the new dads out there (myself included)! Michael and I celebrated by breaking out the best "dad" knock off we could come up with (shirt tucked in DEEP and the classic long socks with sandals look). AND to all the other "pro" dads out there as well!
    • We like to periodically do this on Sundays, but we have never done it for a Saturday partner workout so here we go... Saturday's workout will be.... A mystery WOD that you will find out about at the start of the class ;) Come in at 9 or 10am if you dare! (The picture may or may not be a hint)

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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