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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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Olympic Skills Bench Press Karen Front Squat Team Push Jerk Split Jerk Run Pull Ups Lunge Fran Annie Snatch Row HSPUS Tabata Push Ups Wall Ball Deadlift Muscle Ups Thruster Overhead Squat EMOTM Chipper Barbara Randy DB Press T2B Clean & Jerk Pistols Box Jump DB Snatch Grace Burpee Muscle Ups Rope Climbs Skills Clean Testing Bike Push Press Testing - Skill Strict Diane 3k Row GHD Nate 500m Row Knees 2 Elbow Ring Dips Split Snatch Squat Clean Burpees Back Squats Toes 2 Bar Slams L-Sit AbMat Sit Ups 12 days of Christmas Power Clean Good Mornings Double Unders KB Snatch Sumo DL High Pull Clean Thrusters Max Effort Box Jump KB Complex DB Man Makers Strict Press Stone Loading RDLs Isabel Weighted Pull Up Cindy Sled Push Loaded Carries Weighted Push Ups Weighted Pull Ups Hydro Combine Triple 3s DB Sh2OH Overhead Walking Lunges Bar Muscle Ups Gymnastics Holds Bear Complex Hero Mobility Wall Walks Hill Runs Ring Push Ups Snatch Balance Bent Over Row DT Murph Sumo Deadlift Snatch Grip Deadlift KB Swing DB Thrusters Endurance WOD Burpee Toes 2 Bar Sandbag Carry Stone shouldering DB Clean Tire Flips Sledgehammer Sandbag Double KB Cleans Holds 100m Sprint Burpee Box Jump Overs Ring Row Single Arm DB Press Single Arm Bent Over Row Burpee Pull Ups Open WODs Front Rack Walking Lunge Barbell Reverse Lunge Air Squat Single Arm DB Squat Snatch Deficit HSPUs Ski Erg Sled Drag Double KB Deadlifts Sumo Deadlift High Pulls KB Goblet Squat Angie

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    Crossfit Hydro posted 10 photos — at Crossfit Hydro.

    5 hours ago

    Crossfit Hydro

    Crossfit... Year 11! A lot has changed during this time and the last several years I haven't been able to do all the workouts because of accumulated tweaks, strains, surgery, etc

    However, I've really enjoyed the evolution of myself within the sport throughout the early years and working to helping every single member of Crossfit Hydro have the most successful and fun Crossfit Open possible...

    Here's to another great Open season, Hydro!

    JVB, out! :)

    #intheopen2019 #hydrocommunity #hydrofamily @ Crossfit Hydro     ... See MoreSee Less

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    Crossfit Hydro

    1 day ago

    Crossfit Hydro

    Barbell and rope skills! ... See MoreSee Less

    WEDNESDAY WORKOUT - CrossFit Hydro

    crossfithydro.com

    Bottle feeding Michael and couldn’t miss the milk drunk, daddy/son time so I’m a little late 🙂 Barbell skills and rope skills… Every minute on the minute for up to 10:00 perform: 1st minute – 1 Power Snatch + 1 OH Squat 2nd minute – 2 Power Snatches + 2
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    Crossfit Hydro

    2 days ago

    Crossfit Hydro

    WE ONLY DO THIS ONE IN A BLUE MOON...

    NO MORNING CLASSES TOMORROW DUE TO THE SNOW STORM...

    We will have 12pm and all evening classes as regularly scheduled!     ... See MoreSee Less

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    • Crossfit... Year 11! A lot has changed during this time and the last several years I haven't been able to do all the workouts because of accumulated tweaks, strains, surgery, etc However, I've really enjoyed the evolution of myself within the sport throughout the early years and working to helping every single member of Crossfit Hydro have the most successful and fun Crossfit Open possible... Here's to another great Open season, Hydro! #JVBout #intheopen2019 #hydrocommunity #hydrofamily
    • The CrossFit Open starts tomorrow. 5 weeks of competition style workouts is a great motivation to improve your nutrition. Drink water, plan your meals, eat quality real food. CF Hydro members make sure to listen to the longer video in our private group.
    • WE ONLY DO THIS ONCE IN A BLUE MOON, BUT DUE TO THE SNOW STORM WE WILL CANCEL ALL MORNING CLASSES TOMORROW... We will be a go for 12pm class and all evening classes tomorrow!
    • If you've been around Crossfit long enough you might have heard of Eva T... She was one of the original ladies of Crossfit and she was involved in a plane crash this weekend and is in the ICU... So we will do a little variation of her workout to show our support for one of the original badass woman of Crossfit tomorrow at 9am and 10am... In groups of 2, working one at a time: 800m Ski/1000m Row/1600m Bike 30 KB Swings (35-53/53-70#) 30 Ring Rows 1000m Row/1600m Bike/800m Ski 30 KB Swings 20/30 STRICT Chin Above Pull Ups 1600m Bike/800m Ski/1000m Row 30 KB Swings 20/30 CTB Pull Ups (Kip Allowed) 1000m Row/1600m Bike/800m Ski 30 KB Swings 20/30 STRICT Chin Above Pull Ups 800m Ski/1000m Row/1600m Bike 30 KB Swings 30 Ring Rows (40:00 cutoff) #evaforeva
    • Michael enjoyed his 2nd Hydro experience and helped coach mommy through a workout... Come join us for your FREE Hydro experience at 10am tomorrow!!
    • At Crossfit Hydro, we have used Open Gym on Tuesdays as a way to build up our lower intensity, longer duration endurance base on top of giving our members a chance to choose a strength or gymnastics pathway to bring up a specific weakness that might be holding them back in workouts... We also have a split class schedule on Sundays that let members pick from a classic Crossfit workout at 11am or working Olympic skills st 12pm... Michael decided he needed to work on his work capacity today with some KB Swings after some neck and arm strength work on his belly :) #conquerweaknesses #hydrostrong #hydrofit
    • Michael's first Hydro WOD and @megvanbeek first workout back at the gym after several weeks of home WODs... 100 Doubles/200 Singles 100 Cals on the Rower (50 each) 100 Cals on the Ski (25 each x 2 sets) 100 Cals on the Bike (10 each x 5 sets) * 19:00 Finished just in time before he got too antsy with the new gym sights and sounds... Welcome to your home away from home, Michael! :)
    • Our unofficial 7th anniversary (technically closer to 10 years unofficially :)) just happens to be today so how about a few photos to show how far we have come... Thank you so much to all of our members, old and new plus our great staff and friends and family who helped us get going out of the gates and continue to grow steadily throughout the years... Here's to many, MANY more! #hydrolove #hydrocommunity #hydrofamily
    • Your implements of destruction tomorrow ;) We welcome all newcomers to 10am class tomorrow to try out the "Hydro experience"... Partner cardio day tomorrow... 100 Double Unders Each (250 singles) 100 Calories on the Rower (50 Cals EA) 100 Calories on the Bike or Ski (25's EA) 100 Calories on the Rower (10's EA) (26:00 cap) The goal is to begin to push a slightly more aggressive pace as the calorie chunks you are required to complete drops down throughout the workout... We hope to see a lot of you tomorrow! #hydrocommunity #cardio #aksarbenvillage #crossfit #freecommunityclass
    • Congratulations to all of our members that took part in the @creighton_rowing 2k Challenge today. They tied for 1st place in the overall sweepstakes. Took 🥇🥈in the mixed relay, 🥇 in the Couples Relay, 🥈 in the Men's Relay along with 2 individual 🥇 and 2 individual 🥈. Special shootout to @bigbp9 for the fastest male time of the day. And thanks to @unsweptstone for most of these awesome pictures. #crossfithydro #crossfit #concept2 #darkhorserowing
    • Back to a Partner Hero Saturday for 9am and our 10am FREE class to new athletes to CFH... Remembering one of the men in blue this week... In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds. Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run. The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer's honor on Saturday, February 20, 2016.
    • The look you get when you skip out on a workout that has one of your GOATs in it... Attack your weaknesses head on and ask our certified and experienced staff for help on developing a plan of action to work on them! #zeushercules #hydrobaby #betterthanyesterday #aksarbenvillage

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