6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

  • About
  • Programs
    • Hydro Adults
    • Hydro Kids
    • Personal Training
  • Schedule
  • WOD
    • Hydro Adults
    • Hydro Kids
  • Nutrition
  • News
  • Get Started
    • On Ramp & Pricing
    • Kids Pricing
  • Contact
    • Contact
    • Free Class
  • Members
    • Zenplanner Login
    • Exercise Demo Videos
January 13, 2016 by Justin VanBeek in Workout of the Day: Adults

WEDNESDAY WORKOUT

Test day number 2!   STRENGTH TEST: 5RM Back Squat * Calculate your warm ups off the 5RM you tested 4 weeks ago… – Set 1 – 60% 5RM for 5 reps – Set 2 – 75% 5RM for 4 reps – Set 3 – 85% 5RM for 3 reps

find out more 0

Search

Recent Workouts

  • Tuesday 1.19.21
  • SATURDAY 1.16.21
  • Tuesday 1.12.21
  • Saturday 1.9.21
  • Tuesday 1.5.21
subscribe to rss feed

NEWSLETTER SIGN-UP

Thank you for your subscription.
Your email format is wrong!
Sad, but we couldn't add you to our mailing list ATM.

Want to get the latest news & promos?

Loading...

Workout Tags

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

    Latest on Facebook

    Crossfit Hydro is at Crossfit Hydro.

    3 weeks ago

    Crossfit Hydro

    All of the coats we received for the kiddos this winter!

    Great workout and an even greater community!!

    #hydrocommunity #coatsforkids #kerrieorozco #crossfitcommunity
    ... See MoreSee Less

    Photo

    View on Facebook
    ·Share

    Crossfit Hydro is at Crossfit Hydro.

    3 weeks ago

    Crossfit Hydro

    Tomorrow we are partnering with @ironherocf, @solaria_fitness, @crossfit_elkhorn, @crossfitviral to collect some coats for kids in need and do a great hero WOD to honor one of Omaha's own...

    Crossfit community is strong!

    #crossfitcommunity #hydrocommunity #aksarbenvillage #kerrieorozco #herowods
    ... See MoreSee Less

    Photo

    View on Facebook
    ·Share

    Crossfit Hydro

    4 weeks ago

    Crossfit Hydro

    Stay safe! ... See MoreSee Less

    CrossFit Hydro Kids

    CrossFit Hydro Elementary and Teens are both cancelled for the evening of Tuesday, Dec. 29 due to the winter weather advisory in effect from 6 a.m. Tuesday to 6 a.m. Wednesday.

    We hope you stay safe and we'll see you either on Saturday, Jan. 2nd or next Tuesday, Jan. 5!
    View on Facebook
    ·Share

    View on Facebook

  • Instagram

    Instagram did not return a 200.

    Follow Us

  • Home
  • About
  • Workout of the Day
  • Nutrition
  • News
  • Get Started

6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

© 2015 Crossfit Hydro. All Rights Reserved. Development by hayWire
Try out CrossFit Hydro for Free.

All we need is your name and email and we’ll give you the details on free class.

  • This field is for validation purposes and should be left unchanged.
×