6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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    Crossfit Hydro

    9 hours ago

    Crossfit Hydro

    We always look forward to honoring a fallen hero for many of our Saturday workouts and tomorrow will be another great one...

    In groups of 2 perform the following:
    "Dork"
    60 Double Unders (1:00 cap or 120 Singles)
    30 KB Swings (35/53#)
    15 Burpees
    * 6 rounds total for time, but every 5:00 on the clock, INCLUDING the start of the workout one partner will perform a :30 Bent Arm Pull Up hold, but you must alternate holding on a Rope and holding on a pull up bar...
    (Scale down to a straight arm hold, if needed)

    25:00 time cap

    Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

    He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

    He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

    Come in an honor a fallen hero with some amazing people!     ... See MoreSee Less

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    Crossfit Hydro

    1 day ago

    Crossfit Hydro

    Strength complex! ... See MoreSee Less

    FRIDAY WORKOUT - CrossFit Hydro

    crossfithydro.com

      STRENGTH COMPLEX: 3 Sumo Stance DLs 5 Regular Stance DLs 7 RDLs to Above the Knee * 3-4 sets working to around 60-70% 1RM maybe, but feel out things and go from there   WORKOUT: If you’re sore from the week come in and get some movement in, but
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    Crossfit Hydro

    2 days ago

    Crossfit Hydro

    Make the clock your friend on this one! ... See MoreSee Less

    THURSDAY WORKOUT - CrossFit Hydro

    crossfithydro.com

    Use the clock and pace this one perfect!   WORKOUT: 25 Squat Clean Thrusters (95/135#)(60-65% PP 1RM) 40/50 Toes 2 Bar (Scale reps so this takes no longer than 6:00) * 2 rounds for identical round times, NOT overall time… Overall time will be used as a tiebreaker for people
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    • We always look forward to honoring a fallen hero for many of our Saturday workouts and tomorrow will be another great one... In groups of 2 perform the following: "Dork" 60 Double Unders (1:00 cap or 120 Singles) 30 KB Swings (35/53#) 15 Burpees * 6 rounds total for time, but every 5:00 on the clock, INCLUDING the start of the workout one partner will perform a :30 Bent Arm Pull Up hold, but you must alternate holding on a Rope and holding on a pull up bar... (Scale down to a straight arm hold, if needed) 25:00 time cap Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. Come in an honor a fallen hero with some amazing people!
    • Looking for a place to start, a way to take your fitness to the next level, come join our community. You'll always receive experienced coaching with a focus on improving your fitness in a safe way. Come start your story with our team. Free classes on Saturday at 10 am or message us for more details! -------------------------------------------------------- #fitness #omahafitness #omaha #omahanebraska #aksarben #aksarbenvillage #elmwoodpark #dundee #westside #fieldclub #crossfit #crossfithealth #community #fitspiration #inspire #health
    • Happy Veteran's Day to all who have served... We will celebrate tomorrow with an interval version of a great hero WOD... "Bradshaw-ish" Every 1:30, 1:45 or 2:00 on the clock perform: 3 Strict HSPUs (DB Press scale) 6 Deadlifts (153/225#)(55-60% 1RM) 9/12 Pull Ups (Scale reps or ring row) 24 Doubles (12 DU or :30 or 48 singles) (10 rounds) The goal here is time consistency per round so try to stay within yourself and keep things smooth without excessive straining at any point and pick a time frame that allows you at least 30 secs or more of rest between rounds... U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert...
    • Another partner hero Saturday! NEW ATHLETES TRY US OUT FOR FREE AT 10AM!! This one is a classic one which we will do a little variation of in honor & remembrance... "Michael" 800m Row/Ski or 1600m Bike * Must do halves on cardio 50 Med Ball Supermans (10-14/14-20#) 50 AbMat Sit Ups (20 minute AMRAP in groups of 2) In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
    • POWER HOUR WORKOUT ANNOUNCEMENT! Again, this may or may not actually be the 2nd event for the comp... The order will be announced at a later date... PARTNER 12.5: ** There will be TWO scored parts for this one, one shorter sprint section for TIME and another slightly longer time for REPS Barbell Thrusters (65/95#)(Master's - 55/85#) Chest 2 Bar Pull Ups (Master's Ladies - Chin Above) Score 1 - For Time Women's - 3,6,9 Men's - 3,6,9,12 Mixed* - 3,6,9,12 * Barbell will start with 65# on it and will need to be moved to 95# if Male partner wants to thruster or vice versa if the Male partner starts off the workout Master's Men - 3,6,9,12 (Women's barbell with 25's for loading) Master's Women - 3,6,9 (Chin Above) Score 2 - For Total Reps Completed in 7:00 All divisions - 3,6,9,12,15,18.... Until the 7:00 mark (All reps completed in the "for time" section will also count towards this second score) Only ONE partner has to have the ability to do Chest 2 Bar Pull Ups, so you can have a partner who doesn't have them or can do a few of them and they can make up for it by doing more of the thruster reps... This is a change from the prior released standards so things can be more approachable for more teams... Full event details will be released soon!
    • com·mu·ni·ty noun a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals. Community is a word thrown around a lot, but we have always believed in actions, no matter how little they might be have more power and meaning than words! Amy has been a member at Hydro for a short time, but we wanted to show our support for her as her mother lost her battle with cancer this last week. We had a "Red Out" to honor her mother's memory and the memory of all the others that lost their battle with cancer. #familyfitnesscommunity #hydrofamily #aksarbenvillage #gonebutnotforgotten
    • Congrats to @redhnutrition on their grand opening of their 1st of many locations today! @katie_danger has always been a great contributor to a lot of our competitions and will again help to sponsor our Power Hour on Dec. 15th... Come support a new local business and an annual local partner competition next month... Check the link in our bio for more details!
    • Awesome Hero Saturday with over 60 athletes in across two classes! Over 40 at 10am class alone... with a half dozen drop ins!
    • Partner Hero sprints tomorrow! Emily 10 rounds for time of: 30 double-unders/60 singles 15 pull-ups/2 rope climbs 30 squats 100-m row, ski or run sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends. FREE TRIAL AT 10AM CLASS!
    • Halloween fun at Hydro! Thanks to everyone who dressed up for this one! #hydrocommunity #hydrofamily #fitnessfun #happyhalloween
    • Proud of all our members who took on competitions this weekend. 3 teams on the podiums at two different competitions and plenty of first time competitors. Competition is a great time to experience the CrossFit community and challenge yourself. Don't forget to sign up for our unique competition the Power Hour coming December 15th. Link in the bio. #crossfit #competition #community #team #fitfam #omahafitness #aksarben #aksarbenvillage #omaha
    • Team Hero tomorrow! Come pay tribute to a fallen hero, get a fun partner workout in and meet a new friend during our 10am free trial class!! We hope to see you then!!

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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