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August 6, 2016 by Justin VanBeek in Workout of the Day: Adults

SATURDAY WORKOUT (TEAM)

Team!   WORKOUT: In groups of 2 trading off after completing a full movement complete the following: 800m Run 60 Second Wall Facing Handstand Hold (1-2′ from wall… Strong & straight body!) :40 L-Sit CHIN Above Bar Hold (Scale to no L-Sit or a Ring Row Hold) * 35 minute

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    • Great feature on someone who has been a cornerstone of our community for almost half a decade now! Great attitude, always great effort and a great person! @bethannzz Link to the the article is under our bio!
    • And just like that another CrossFit Open is in the books. So much fun to see our community experience & celebrate success and progress together.
    • Hero Saturday is back! Come workout with us at 10am!! "Jonesy-ish" 400m Run/Ski, 800m Bike or 500m Row (Each partner does cardio) 6 Legless Rope Climbs (Shared) 400m Run/Ski, 800m Bike or 500m Row(Each Partner) 50 Ring Rows (Each) 400m Run/Ski, 800m Bike or 500m Row (Each Partner) 4 Legless Rope Climbs (Shared) 400m Run/Ski, 800m Bike or 500m Row (Each Partner) 30 Ring Rows (Each) 400m Run/Ski, 800m Bike or 500m Row (Each Partner) 2 Legless Rope Climbs 400m Run/Ski, 800m Bike or 500m Row (Each Partner) 10 Ring Rows (Each) 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. The workout is from australianherogames.com, who say "The movements selected for this WOD are the Rope Climb and Running, both movements are near and dear to all soldiers the world over. When home on leave Andrew enjoyed going for runs with his father to catch up and unwind. The total distance for the runs is 2.4km which is the standard fitness test for all members of the Australia Defence Force. The rope climbs are something that all soldiers regardless of their corps must master during their recruit training at the Home of the Soldier, Kapooka."
    • A community of people committed to working hard for our goals. That's who CrossFit Hydro is and 20.2 showed that about Hydro members. #intheopen #crossfithydro #crossfit #aksarbenvillage #omaha #omahahealth #omahafitness
    • "Are you ready?" And just like that 20.1 is in the books. Barbells + Burpees = Better Humans. Great job team! #intheopen #crossfit #crossfithydro
    • Our amazing community raised money and awareness for Breast Cancer this past Friday. It is a very personal fight for members who have battled themselves, have wives, mothers, sisters, aunts, cousins, and friends who have or are battling it. We are happy once again to support @projectpinkd . #cancersucks #barbellsforboobs #grace #crossfit #aksarben #omaha #omahahealth
    • Keeping Saturday simple this week with a STRICT Hero repeat from earlier this year! "Bondy" 6 STRICT Pull Ups (Partner assist or rows) 11 STRICT Burpees (Step out only and no dropping into the Push Ups) 24 STRICT AbMat Sit Ups (Hands slide along the ground with no arm swing assistance) * 20 minute AMRAP This British Hero WOD is dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer reconnaissance task in the Deh Adham Khan region of Nahr-e Saraj (North) in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device. His colleagues provided immediate first aid before he was evacuated by helicopter to the military hospital in Camp Bastion, where he received further medical attention. He was then flown under the care of a Critical Care Air Support Team to the Queen Elizabeth NHS Hospital in Birmingham where, on 8 December, he died of his wounds.
    • Our 7th annual Breast Cancer fundraiser for Project Pink'd is this Friday ALL DAY! This one is open to the Crossfitter and Non-Crossfitter alike as we work to help out a great local organization... The workout will be... "Amazing Grace" 30 Clean & Jerks for time * We will help to determine your weight as needed but typically it's 95/135# We will offer regular 5am, 6am and 12pm class PLUS run heats every 15 minutes starting at 4:30pm so just show up early so can find a heat spot for you if you want to participate or send us a message and we can find you a spot! #projectpinkd #cancersucks #hydrocommunity #aksarbenvillage
    • Hero WOD Saturday is back again! COME TRY US OUT AT 10AM! Set this one up so exercises and rounds can be fast and consistent... We will do Box Jumps or Step Ups PLUS will do STRICT pull ups every OTHER round performed on this one starting with Strict Pull Ups on round number one... You can choose to Run, Ski, or Row 400m or do .5 on the Bike since it will be a little colder outside tomorrow... See you all tomorrow!
    • Hero Saturday is back! This one will be interesting :) Come workout at 10am to try us out for FREE! "Celiz" 1600m Row, Run, Ski or 3200m Bike 75 Push Ups 75 Air Squats 1600m Run, Row, Ski or 3200m Bike (Can't repeat yourself) 75 AbMat Sit Ups 75 Box Step Ups (20/24") (30:00 cap) The catch... In lieu of a weight vest we will use 10-14/14-20# med balls... This means that non-working partners will have to hold the ball while you're doing cardio... The means that one partner will balance the ball on your upper back between your shoulder blades as you perform push ups... (A good chunk of you SHOULD NOT use the med ball on Push Ups if you know technique will become compromised too severely... Instead have the non-working partner just hold the ball while the other one does their push ups) This means working partners will hug the ball while doing your air squats... The means med ball weighted sit ups... And finally this means holding the ball while working on the step ups to finish also... Sgt. 1st Class Christopher A. Celiz was killed in action July 12, 2018, in Paktiya province, Afghanistan, during combat operations in support of Operation Freedom's Sentinel.
    • In anticipation for our team workout tomorrow these seemed appropriate... COME WORKOUT WITH US AT 10AM! 850/1000 "Calories" for time Some options and some rules... No more than 100 "cals" at a spot before you have to switch... Every 400/500 calories you have to Ski and/or Bike at least once... Ski, row and bike are a straight calorie score, but you can also jump rope (30 DUs = 10 "Cals or 60 Singles) and run (100m = 10 Cals)... 40 minute cap to try to accumulate 800/1000 with your partner!
    • On this 18th anniversary of 9/11 we remember all those who lost their lives that day, those who have lost their lives during the war on terrorism and those who continue to protect our freedoms today... Hug and kiss a loved one today in honor of those lost that day... #loveoverhate #lovethyneighbour #weareallamericans

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

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