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November 11, 2015 by Justin VanBeek in Workout of the Day: Adults

WEDNESDAY WORKOUT

No split today because we are going to get a little bit of everything in today!   STRENGTH: 15 minutes Work up to 75% of your 1RM Deadlift from last week and do just 1 set of 5 reps with no DROPPING or REBOUNDING off the floor on all reps…

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    THURSDAY WORKOUT - CrossFit Hydro

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    Gymnastics pacing!   ACTIVATION/PREHAB: EMOTM x 5:00 1st – :45 Plate Angels (5# plates) 2nd – :45 Scaption Raises (5#) 3rd – :45 Cuban Presses (5#) 4th – :45 Wall Slides (Back flat on wall) 5th – :45 Ring Rows   WORKOUT: 40 Sumo Deadlift High Pulls (65/95#) 20/30 STRICT
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    We had a testing week last week. For many there were lots of successes. However, not every lift is successful, not every workout goes great especially when you push yourself to be better. We all have off days and moments. Our community is here to make sure success and failure are fun and experienced with friends.

    We are ordinary people who value health and happiness and aren't afraid to work for it!

    #30secondsathydro #crossfit #snatch #community #communityfitness #fitfam #tribe #omahafitness #aksarbenvillage #omaha #westside #elmwoodpark #dundee     ... See MoreSee Less

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    WEDNESDAY WORKOUT - CrossFit Hydro

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    Skill and sprint day!   ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –
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    • We had a testing week last week. For many there were lots of successes. However, not every lift is successful, not every workout goes great especially when you push yourself to be better. We all have off days and moments. Our community is here to make sure success and failure are fun and experienced with friends. We are ordinary people who value health and happiness and aren't afraid to work for it! #30secondsathydro #crossfit #snatch #community #communityfitness #fitfam #tribe #omahafitness #aksarbenvillage #omaha #westside #elmwoodpark #dundee
    • Thanks to our amazing community for coming out in force to help us celebrate our gender reveal today! The old saying goes that it takes a village to raise a child and we have 200+ "aunts and uncles" to help us make little Zeus Hercules VanBeek (still working on names😂) the best person he can be! #hydrobaby #hydrocommunity
    • Happy 61st birthday to one of our original gym founders, Rhonda VanBeek. She didn't miss a beat when we came up with the crazy idea of starting up a Crossfit gym in late 2011 and backed us up financially to help get us up off the ground. Since then we have grown from our original group of 25 or so people to over 200+ adult and kids members and become the longest continuously owned Crossfit gym in all of Omaha! We miss her every single day and honor her with the commitment to helping every person that decides to walk through our door! #crossfit #crossfitcommunity #hydrostrong #rhondasteamburpeechallange #mom
    • Sound on 🔉! This week we completed a number of benchmarks including "Angie". It was a fun week with this great community! Listen to Coach Jordan explain the workout and how to scale for need and ability. #crossfit #girlworkouts #angie #community #betterthanyesterday #omahafitness #omaha #aksarbenvillage
    • Love to see this. Our 6th annual meet is coming up again next Saturday. New and experienced lifters alike get a chance to step on the platform and see what they have in them. It is a great chance to experience what a meet is all about. Message us your openers to participate and bring just $10 the day of the meet. #Repost @knight.strong (@get_repost) ・・・ #flashbackfriday to my first ever weightlifting meet at @crossfithydro this was my first clean and jerk at 225lbs. Five years ago I was introduced to a few key people in my training career such as @kettlebellwarrior and a few others that really shaped my life. Weightlifting had taught me so much and will continue to teach me. 5 years and over 150lbs added to me total .
    • Curious what CrossFit is all about? Well we're kicking off "30 seconds at Crossfit Hydro" a periodic series of what really happens here. A lens into our amazing community. What better way than to see the start of a workout this week. 🔉 On! #crossfit #community #fitfam #aksarbenvillage #omaha
    • Another great testing day and dozens upon dozens more PRs on Snatch and Clean & Jerk. Plus we did "Isabel" and "Grace" with rest between to check lactate tolerance (nerd) abilities. Many PR'd their Isabel time and some PR'd both workouts! This is on top of the 50+ PRs coming from Monday too!
    • Team Hail Hydro is ready represent CrossFit Hydro at the CrossFit Games Ragnar Relay. #crossfit #regnar #community #fitfam
    • We decided to have some strongman fun today in our 1 on 1 and this happened ;) Erin with a 505# walk for 30'! #strongwomen #fitnessfun #girlpower #hydrostrong
    • Thanks to @cohen_weightlifting for another great seminar and some continuing ed for some of our staff members on both the Snatch and Clean & Jerk... Can't wait to do it again next year!
    • He's coming back! Sunday July 29th 1:30 pm. Sign up today to reserve your space. Space is limited. Link on our Facebook page event. #Repost @crossfithydro (@get_repost) ・・・ We hosted a seminar with @cohen_weightlifting today! Such a great experience for the athletes being coached by the 2000 and 04 🇺🇸 Olympic weightlifting coach. Thanks to his coaching there was great energy and PR's all over the place today! #omaha #olympicweightlifting #aksarbenvillage #omahafitness
    • TC4 Event announcement! "The Roller Coaster" Rx'd: 15/21 Handstand Push Ups 50' Walking DB Lunge across the Gym (35/50's) 3/5 Rope Climbs (15') 50' Walking DB Lunge back across the Gym (35/50's) 15/21 Handstand Push Ups Scaled: 20/30 Hand Release Push Ups 50' Walking DB Lunge across the Gym (20/35's) 1/3 Rope Climbs (15') 50' Walking DB Lunge back across Gym (20/35's) 20/30 Hand Release Push Ups 5:00 time cap This will be the funnest one to watch! :) More specific details to follow! REGISTRATION IS NOW OPEN!!

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