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crossfithydro@gmail.com

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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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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

    15 hours ago

    Crossfit Hydro

    NEW ATHLETES TO HYDRO DROP IN AT 10AM!!

    Murph is about a month away so let's make sure to not go into things ice cold...

    Partner Mini Murph...
    800m Partner Run (Alternating 400m Runs)

    Then...

    You and your partner will alternate FULL ROUNDS of the following for 20 total rounds (10 full rounds each):
    2/3 STRICT Pull Ups (STRICT Chest 2 Bar, if possible)
    4/6 Hand Release Push Ups
    9 Air Squats

    Then finish with...

    800m Parter Run (Alternating 100m Runs)

    (30:00 cutoff)

    Scale pull ups down to just 1-2 Strict, if needed, but try to keep rounds under 60 seconds at worst towards the end of this one...

    We will vary things some and continue to add some volume to this workout over the next several weeks...     ... See MoreSee Less

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    Crossfit Hydro

    4 days ago

    Crossfit Hydro

    All of our sponsors/donors are in!

    Creeping our way towards last year's fundraising number and hopefully beyond...

    Special thanks to all the businesses/individuals listed and all of the teams that have registered so far...

    We will continue to take teams until few days prior to the even on the 28th so find a partner and let's get to it!!     ... See MoreSee Less

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    Crossfit Hydro

    1 week ago

    Crossfit Hydro

    Something I'm pretty sure we have never tried on a Saturday ;)

    Team Tabata...

    In groups of two trading off each :20 round perform each of the following for max reps between the two of you for 8 total rounds (4 each) for EVERY exercise listed...

    1. Weighted Burpees (10-25#/25-45#)
    2. Ring Rows
    3. Double Unders/Single Unders
    4. Toes 2 Bar/Knee Raises/Sit Ups
    5. Burpee Plate Jumps (25#/45# plate)

    8 rounds of Tabata will be 4 minutes at each exercise for all 5 exercises for 20 total minutes...

    There is no additional rest at all during this workout so try to recover as best you can while your partner is working!     ... See MoreSee Less

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    • NEW ATHLETES TO HYDRO DROP IN AT 10AM!! Murph is about a month away so let's make sure to not go into things ice cold... Partner Mini Murph... 800m Partner Run (Alternating 400m Runs) Then... You and your partner will alternate FULL ROUNDS of the following for 20 total rounds (10 full rounds each): 2/3 STRICT Pull Ups (STRICT Chest 2 Bar, if possible) 4/6 Hand Release Push Ups 9 Air Squats Then finish with... 800m Parter Run (Alternating 100m Runs) (30:00 cutoff) Scale pull ups down to just 1-2 Strict, if needed, but try to keep rounds under 60 seconds at worst towards the end of this one... We will vary things some and continue to add some volume to this workout over the next several weeks...
    • All of our sponsors/donors are in! Creeping our way towards last year's fundraising number and hopefully beyond... Special thanks to all the businesses/individuals listed and all of the teams that have registered so far... We will continue to take teams until few days prior to the even on the 28th so find a partner and let's get to it!!
    • SHIRT DEADLINE EXTENDED UNTIL FRIDAY! Find a friend and register through the link in our bio ASAP... Then email your team information and shirt sizes to crossfithydro@gmail.com! #cancersucks #cancerblows #hydrocommunity #coloncancertaskforce
    • SHIRT DEADLINE IS THIS FRIDAY FOR RHONDA'S TEAM THIS YEAR! We will take registrations all the way up to the 26th, but to ensure you get a shirt get yourself signed up through the link in our bio soon... Find a partner and help us beat colon cancer down! #cancerblows #crossfithydro #aksarbenvillage #coloncancertaskforce #hydrocommunity #rhondasteam
    • Way back during our 1st Rhonda's team fundraiser for colon cancer... Lucky enough to have Rhonda VanBeek herself attend this very first one before her passing just a month later... We raised a little over $2000 that year and have steadily built to over $10,000 during our 5th year... Our 6th annual event is coming up on the 28th and the shirt deadline is quickly approaching... Check under our Instagram bio for more information about how you can get involved and help us reach even higher this year!! #hydrocommunity #aksarbenvillage #cancerblows #hydrofamily #coloncancerawareness #coloncancertaskforce
    • Running returns to Saturdays! (Hopefully, if it's not raining too much ;)) Come to 10am class for FREE if you're a NEW athlete to our gym tomorrow!! "GS 24" 800m Run/50 Wall Balls (14/20#) * Partner 1 will run while Partner 2 does the Wall Ball Shots to begin (Sub in 800m Row, 1.25 Mile Bike, if needed also) 50 Burpees (Both partners will SHARE these reps) 40/50 STRICT Pull Ups or Ring Rows (Again, both will SHARE and alternate pulling movement each round) 800m Run/50 Wall Balls (14/20#) * PARTNER 2 will run while PARTNER 1 does the Wall Ball Shots to finish the round The above is ONE round... Complete FOUR rounds for time on this one with a 35:00 cutoff for this one to get as far as you can! Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was with the San Diego Police Department Elite Gang Suppression Team. De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids. "He was a man of courage, strength, dedication, and service to the community and his fellow officers." The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD about a month after his death in 2016.
    • Join us for the 6th Annual Rhonda's Team Burpee Challenge to raise funds for the Great Plains Colon Cancer Task Force. 224 burpees with a partner might sound tough but it is much easier than fighting cancer. Sign up or donate today! Link in the bio! #cancersucks #coloncancer #getscreened #burpees #fitness #omaha #omahahealth #aksarbenvillage
    • Rhonda's team shirt deadline is April 11th! Teams of two, 224 plate jump Burpees for Colon Cancer fundraising and awareness... $60 per team which includes a unisex shirt for both partners, a great workout and some recovery food afterwards... Check our bio for the registration link and email crossfithydro@gmail.com with your shirt size and team names... Help us stomp out cancer! #aksarbenvillage #cancersucks #coloncancerawareness #hydrocommunity #rhondasteam #fitness #burpeeschallenge
    • A big one for tomorrow (WOD and classes!) COME TRY US FOR FREE AT 10AM IF YOU'VE NEVER BEEN IN BEFORE! "Marconi" (In groups of THREE, working just ONE person at a time throughout) 2,382m Row Buy In Then... 20 rounds of: 11 STRICT Toes 2 Bar (Scale to K2E or Sit Ups) 20 Air Squats/Walking Lunge Steps (Alternate Movement Each Round) 16 Kettlebell Swings (26-35/44-53#) (40:00 cap to get as far as you can!) This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him. Detective Marconi is survived by his two children. The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016. The workout was created by Pillar CrossFit (San Antonio, TX), originally posted on their Facebook page on November 21, 2016.
    • How we like to spend our off time...mobility tool races. Shouldn't have put all the money on the ball 😂!
    • 19.5 is in the books. The 2019 CrossFit Open was a blast! Great test of fitness and celebration of our community! #intheopen #19point5 #crossfithydro #crossfit #aksarbenvillage #aksarben #omaha #omahafitness #omahahealth
    • Another CrossFit Open in the books for our amazing community! This group participated in the final workout today AND raised $550 dollars for a family who recently lost everything to the devastating flooding here in Nebraska. This community knows how to work hard and care deeply about others. 👏🏼

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

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