6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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    Crossfit Hydro

    2 weeks ago

    Crossfit Hydro

    WE ARE STILL KEEPING YOU GUYS SAFE AND FIT!

    Don't forget we have 30 mins classes at 10, 10:30, 11 & 11:30am with an 8 person class cap...

    We will also be providing you all with your own pieces of equipment so there is no sharing of anything along with having you guys being across the gym from your partners so make sure to communicate loud and clear ;)

    Hero partner workout is...

    "Edward Day"
    150 Doubles (Same at home or 300 Singles)
    100 AbMat Sit Ups (Same at home)
    50 Wall Ball Shots (10-14/14-20)(DB/KB Thrusters with one or two DBs at home)
    25 Burpees (Same at home)
    (18:00 cap)

    You can share any sections you like with your partner or do the whole volume for each partner instead...

    This Firefighter Hero WOD is dedicated to Edward Day, FDNY, Ladder 11, who was killed on September 11, 2001.

    Firefighter Edward Day, 45, was known for putting smiley-face stickers on the helmets of grumpy firefighters. Joining the FDNY in 1988, Day was a third-degree black belt in karate, a discipline he believed conferred “personal peace.” This was a principle he passed on when he taught karate to young children. It was not about “kicking butt,” but respect and discipline.     ... See MoreSee Less

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    Crossfit Hydro

    2 weeks ago

    Crossfit Hydro

    2nd cleaning of the day...

    We will do everything possible option at our disposal to keep you all safe during these coming weeks...

    That being said we will do the following starting tomorrow to keep you guys coming as much as you can:
    1. Reduce our class times to 30 mins in order to get you in and out
    2. Restrict to just 6 reserved spots in each class to keep plenty of space between each person
    3. Pop the doors open whenever possible to get some air flow

    So make sure to reserve your spots and be ready to go right at class time, keep washing hands before and after and cleaning off everything you touch while you're in...

    Thanks!!     ... See MoreSee Less

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    Crossfit Hydro

    2 weeks ago

    Crossfit Hydro

    RHONDA'S TEAM ANNOUNCEMENT!

    As you might have suspected we have decided to push Rhonda's Team back to May 17th at which point we hope most of this stuff has passed...

    So more time to find a partner and practice burpees!

    Check under our Bio for a link to get more information and get involved!!     ... See MoreSee Less

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    View on Facebook

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    • Volume day! At the gym... 80/100 DIFFICULT Ring Rows (5-10 should be hard to maintain, but also keep proper should engagement in mind) 100 Wall Ball Shots (14/20#) (15:00 cap) Smooth and steady pacing out of the gate and I'll also give you the option to bump the Wall Ball number up to 125 or 150 if it's a strong movement of yours as long as you finish in under the time cap... For those of you at home with some equipment you can sub up any of the following while keeping in mind how things would potentially feel if you were doing this one at the gym... 80/100 DB Rows or Flys or Banded Pull Aparts or Pulldowns * If you have a lighter weight then these reps could potentially be a little higher 100-150 Wall Ball or Med Ball/KB Thrusters or DB Thrusters * Can sub in a Press or Push Press if your legs are pretty sore from the holding yesterday (15-20:00 cap depending on how hard you make it) Try to pick a consistent rep number to aim for each set and see if you can maintain throughout... At home with potentially no equipment... 80-100 Object Row * This could be a case of water, stuffed backpack, water filled jugs, etc 100-150 Object Thrusters * Same object as above if possible (15-20:00) Can even mix in a partner row if you need it and have a willing partner to hold you up! This one should take a good chunk of the 15:00 time cap so adjust the difficulty on the Rows and the Wall Ball reps accordingly!
    • Heavy/max day plus some skill on the Rope! Work up steadily to a tough but makeable set of TWO on a tempo Back Squat with a FIVE second negative each rep for all sets... Between each set work on the hardest rope climb variation you can safely do for a majority of the time... (Ex. Seated Legless L-Sit, Legless, Leg Assisted or practice getting some adjustments) For our members at home with DBs or KBs you can workout with us by accumulating 3-4:00 in a WEIGHTED squat HOLD with either two DBs on the shoulders or one DB or KB held either up front or on your back... This should take 3-5 sets to complete and each time you BREAK/REST you have to complete either a 1:00 Hollow Hold or 1:00 Plank before going back where you left off... These should be quality holds so take some rest after your core penalty before you try your next holding set... For members at home with no equipment perform a 4-5:00 squat hold with a wall, stability ball or nothing with the same 1:00 plank/hollow hold penalty whenever you break... Try to make these hold times as close to max effort as you can!
    • For our kids and teens, what a way to end the month of March but to have two workouts. Have fun and let us know how you do.
    • "Partner Dean" Strict Pull Ups (CTB upscale) Alt. Pistol Squats (Weighted KB Forward Lunges in Place... Same KB as Swing) Full KB Swings (44-53/53-70#) 21-15-9 (20:00 cap) You can choose to share the reps each movement on each round or you can each do the 21-15-9 like last week... At Home: Strict Pull Ups or Bent Over DB Rows/Flys DB/KB Forward Lunges in Place (DB at sides or on shoulders) Full KB Swings or Russian if ceiling is low 21-15-9 (20:00) At Home: No Equipment Gym Bag Rows Gym Bag Front Rack Forward Lunge in Place Gym Bag Swing or DL 21-15-9 if you make the bag heavy or 42-30-18 if you keep it lighter (20:00) Load your bag full of books, cans, etc to make it heavier or clothes/towels to keep it lighter...
    • From coach Tim Holtmeyer here is your Thursday March 26th Kids and Teens workout. 40 Ft Shuttle Run (Or Walking Lunges 8-10 Steps) 20 Deadlifts 15 Swings (Like Kettle Bells) 10 Bent over Rows 5 Thusters This AMRAMP is a 1:1 ratio of work to rest. So if it takes you 2:30 to work around then rest 2:30. Contact Tim Holtmeyer or James Ray D'Agata with if you have questions and share your results.
    • During this time, we continue to bring our members the high quality coaching they are used to via our private Facebook group. We wanted to share with all of you working out from home a video from our Mobility Coach Jordan, on how to prepare for those home workouts. He is a CrossFit Level 1, CSCS and Certified Physical Therapy Assistant among other training.
    • Kids Workout from the longest running CrossFit Kids program in Omaha. Parents here is PE class! Check out coach Tim's video briefing and demoing the workout. Basics: 5 Push ups (check the video for versions) 10 Squat Jumps or Burpee Jump Overs 15 second Plank Hold 12 min as many rounds as possible (AMRAP) if solo OR 16 min AMRAP if with a partner (Parent or Sibling) trading off each round
    • WE ARE STILL KEEPING YOU GUYS SAFE AND FIT! Don't forget we have 30 mins classes at 10, 10:30, 11 & 11:30am with an 8 person class cap... We will also be providing you all with your own pieces of equipment so there is no sharing of anything along with having you guys being across the gym from your partners so make sure to communicate loud and clear ;) Hero partner workout is... "Edward Day" 150 Doubles (Same at home or 300 Singles) 100 AbMat Sit Ups (Same at home) 50 Wall Ball Shots (10-14/14-20)(DB/KB Thrusters with one or two DBs or a broomstick at home) 25 Burpees (Same at home) (18:00 cap) You can share any sections you like with your partner or do the whole volume for each partner instead... This Firefighter Hero WOD is dedicated to Edward Day, FDNY, Ladder 11, who was killed on September 11, 2001. Firefighter Edward Day, 45, was known for putting smiley-face stickers on the helmets of grumpy firefighters. Joining the FDNY in 1988, Day was a third-degree black belt in karate, a discipline he believed conferred “personal peace.” This was a principle he passed on when he taught karate to young children. It was not about “kicking butt,” but respect and discipline.
    • From the Justin James VanBeek 3:00 Row Cal AMRAP REST 1:00 * 5 rounds for consistency Pick a pace you can just barely maintain for the 5 rounds aiming for near-identical distances for each 3:00 period of work and make sure to stand up and get off the Rower and shake things out between 3:00 sets... If you're at home make sure to have some way to mark your distance if you decide to run and try to hit that distance identically each time you run out... If it's raining tomorrow you can sub in whatever other cardio option you have available to you (Jump rope, bike, treadmill, etc)
    • 2nd cleaning of the day... We will do everything possible option at our disposal to keep you all safe during these coming weeks... That being said we will do the following starting tomorrow to keep you guys coming as much as you can: 1. Reduce our class times to 30 mins in order to get you in and out 2. Restrict to just 6 reserved spots in each class to keep plenty of space between each person 3. Pop the doors open whenever possible to get some air flow So make sure to reserve your spots and be ready to go right at class time, keep washing hands before and after and cleaning off everything you touch while you're in... Thanks!!
    • This video will explain Wednesday's workout at Crossfit Hydro or your workout at home. Please remember to wash your hands when you come into the gym and sign up for your class time. Look forward to seeing you at the gym or working out at home. If you workout at home, share your thoughts and or pictures.
    • RHONDA'S TEAM ANNOUNCEMENT! As you might have suspected we have decided to push Rhonda's Team back to May 17th at which point we hope most of this stuff has passed... So more time to find a partner and practice burpees! Check under our Bio for a link to get more information and get involved!!

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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