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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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    Crossfit Hydro

    3 days ago

    Crossfit Hydro

    FREE 10AM SATURDAY FOR NEW ATHLETES!

    Partner Hero Saturday!

    Groups of two trading off ONLY after a partner has completed ALL the reps at a given exercise first...

    So...

    Partner 1 - All 22 Push Ups
    Partner 2 - All 22m Lunge (75 feet of walking lunges... Down & back TWICE going East-West)
    Partner 1 - All 22 Air Squats
    Partner 2 - All 22m Bear Crawl (Hips and shoulders level the whole time)
    Partner 1 - 200m Run (Pole past the main gate and back)
    ... Partner 2 would lead off Round 2...

    Since this one is with a partner the time cap will be 40:00!

    This Hero WOD is dedicated to CPL Richard Atkinson who paid the ultimate price for his country on February 2, 2011.

    Corporal Atkinson was a member of the Mentoring Task Force – Two and was from the 1 st Combat Engineer Regiment, 1 st Brigade in Darwin, Northern Territory. He was born in Hobart, Tasmania in 1988. He enlisting into the Australian Army in 2007 as a Combat Engineer. After completion of his basic training he was posted to the 1 st Combat Engineer Regiment, 1st Brigade in Darwin, The Northern Territory. Corporal Atkinson was recognised by his peers as an exuberant and natural leader who led from the front and always taking the most dangerous jobs for himself.

    Corporal Atkinson is survived by his partner, brother, and parents.     ... See MoreSee Less

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    Crossfit Hydro is at Crossfit Hydro.

    3 days ago

    Crossfit Hydro

    "The gym has a great atmosphere, great coaches, good programs, seems to be a good fit so far." Thanks for the kind words Brian! Welcome back to Crossfit and welcome to Omaha. Want to see why Brian joined Hydro, join us on Saturday at 10 am for our free community class. ... See MoreSee Less

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    Crossfit Hydro

    1 week ago

    Crossfit Hydro

    As always come workout with us for FREE at 10am if you have never been to Hydro!

    KISS Saturday
    (Keep it simple, stupid) ;)

    "Partner Barbara-ish"
    20 Ring Rows/STRICT Pull Ups
    30 Hand Release Push Ups
    40 AbMat Sit Ups
    50 Air Squats
    * REST EXACTLY 3:00 AFTER EACH COMPLETED ROUND

    Perform 5 total rounds of the above workout spreading the reps between you and your partner however you like...

    Start with Ring Rows the first round, third round and fifth round, if possible otherwise try to get THREE row rounds and TWO pull up rounds out of the five in some other order if we dont have enough rings available...

    40:00 cutoff!     ... See MoreSee Less

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    • FREE 10AM SATURDAY FOR NEW ATHLETES! Partner Hero Saturday! Groups of two trading off ONLY after a partner has completed ALL the reps at a given exercise first... So... Partner 1 - All 22 Push Ups Partner 2 - All 22m Lunge (75 feet of walking lunges... Down & back TWICE going East-West) Partner 1 - All 22 Air Squats Partner 2 - All 22m Bear Crawl (Hips and shoulders level the whole time) Partner 1 - 200m Run (Pole past the main gate and back) ... Partner 2 would lead off Round 2... Since this one is with a partner the time cap will be 40:00! This Hero WOD is dedicated to CPL Richard Atkinson who paid the ultimate price for his country on February 2, 2011. Corporal Atkinson was a member of the Mentoring Task Force – Two and was from the 1 st Combat Engineer Regiment, 1 st Brigade in Darwin, Northern Territory. He was born in Hobart, Tasmania in 1988. He enlisting into the Australian Army in 2007 as a Combat Engineer. After completion of his basic training he was posted to the 1 st Combat Engineer Regiment, 1st Brigade in Darwin, The Northern Territory. Corporal Atkinson was recognised by his peers as an exuberant and natural leader who led from the front and always taking the most dangerous jobs for himself. Corporal Atkinson is survived by his partner, brother, and parents.
    • As always come workout with us for FREE at 10am if you have never been to Hydro! KISS Saturday (Keep it simple, stupid) ;) "Partner Barbara-ish" 20 Ring Rows/STRICT Pull Ups 30 Hand Release Push Ups 40 AbMat Sit Ups 50 Air Squats * REST EXACTLY 3:00 AFTER EACH COMPLETED ROUND Perform 5 total rounds of the above workout spreading the reps between you and your partner however you like... Start with Ring Rows the first round, third round and fifth round, if possible otherwise try to get THREE row rounds and TWO pull up rounds out of the five in some other order if we dont have enough rings available... 40:00 cutoff!
    • Hero Saturday! Drop into 10am for a FREE TRIAL!! The calories will be on the Rower, Ski or Bike and be a SHARED total between partners... The Wall Ball Shots will be 19 EACH partner... The KB Swings will be 18 EACH partner... AND... Last, but not least the burpee will be 63 EACH partner... (Can trade off earlier, but you can't move to the next movement until each partner has the above reps... Ex. For the Burpees you don't have to do all 63 reps on Burpees before switching, but instead can do 10s each until you each have accumulated 63 reps) The mile run will be a SHARED distance between partners to finish... One more catch... The RESTING partner will be required to hold onto the Med Ball you will use for the Wall Ball shots for the entire workout... (You won't have to run with the ball, but the resting partner will have to hold onto it while the other partner is running) 30:00 cutoff... This Hero workout is dedicated to Officer Charles M. Whites, Jr. of the Round Rock, TX, Police Department who was struck by an automobile while directing traffic at the scene of an accident on Feb. 25, 2018. Officer Whites would later succumb to his injuries on Apr. 27, 2018. At the time of his death, Officer Whites had 19 years of service with the Round Rock Police Dept. and was he recipient of numerous honors.
    • A cardio and carry Hero WOD tomorrow! We will try to get every cardio option we have going on this one so be ready to ski, row, run and bike on this one... U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas If you have never been to Crossfit Hydro come in at 10am for some fun!
    • Hero Saturday! "William O'Keefe" 25 Odd Object Squats (Ea Partner) 2000m Row 1600m Run (30:00 cap) This is a little different than the actual version since barbell would take too much space for this one so we made it more fun... Hold any of the following for the "odd object" 1. Hug a sandbag (65-95#) 2. Hug two med balls (25-30#) 3. Front rack two KBs (26-44/44-70#) Scale down to just one Med Ball or one KB as needed or take it all the way down to just air squats only for newer athletes or drop ins... EACH partner will have to lead off with 25 odd object squats before you can move onto the rowing section... The Row can ONLY be done in HALVES and so can the run so that's 1000m for partner one followed by another 1000m for partner two... The run will be 800m for partner one followed by 800m to finish up by partner two... If we have a larger class then we will have some groups run first and row to finish instead to open up more space... This Firefighter Hero WOD is dedicated to William O'Keefe, FDNY, Battalion 15, who was killed on September 11, 2001.
    • Community. Teamwork. Fitness. On the 4th of July we completed 1776 in partners to honor Independence Day. Every Saturday we have team workouts and everyday our community supports each other. #crossfithydro #crossfit #community #teamwork #fitness #omaha #aksarben
    • "Bike, run, swim, row, etc., hard and fast." Often it is easy to miss the swim part of CrossFit but not here at CrossFit Hydro. Thanks to our partner Westgate Pool we offer swimming each Sunday morning through the summer. Check out what our swimmers and coaches were up to last weekend. #swimming #crossfit #crossfitswimming #omaha #aksarbenvillage #aksarben
    • NEW ATHLETES DROP IN FOR FREE AT 10AM TOMORROW! Hero Saturday returns... "Jonesy" 6 rounds for time: 400m Run (Done together) 6 Legless Rope Climbs (Leg Assisted/Seated x2)(Shared) 400m Run (Together) 5 Legless Rope Climbs (Shared) 400m Run (Together) 4 Legless Rope Climbs (Shared) 400m Run (Together) 3 Legless Rope Climbs (Shared) 400m Run (Together) 2 Legless Rope Climbs (Shared) 400m Run (Together) 1 Legless Rope Climb (20:00 cap) Scale rope climbs as needed and share the rep load with your partner, but the runs need to be performed together each time and you can't start your next set of Rope climbs until both partners are back in the gym... 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.
    • "1776" for the 2nd consecutive year at CFH! Over 50+ on this one and it was a longgggg one... Plus two of the newest daddios teamed up and finished this one just under the wire! Thanks to everyone who came out today and have a happy 4th of July!!
    • There's always time for exercise even if you're a gym owner, new dad and have already coached two Sunday classes, but it sometimes has to be on a truncated time table ;) Our Friday class workout was a sprint oriented 1:00 speed session on the Bike with 4:00 of active rest between each round for 5 total rounds... The "dadmod" (Dad modification due to limited time) was 1:00 "controlled" sprint with just a 1:00 walk/rest between sets for 5 total rounds... (.5, .49, .49, .49, .5 for me) Times can get busy and schedules can become hectic, but always make time for your health and fitness (and sanity ;))! #dadmod #hydrofit #hydrobaby #zeushercules #aksarbenvillage #bikedeath #practicewhatyoupreach
    • Congratulations to Coach Eldon on receiving his Tactical Strength & Conditioning Facilitator certification. As a law enforcement officer Eldon knows the value of CrossFit preparing First Responders and continues to share that knowledge with our community. CrossFit Hydro is proud of the diverse and extensive backgrounds and certifications of our coaches. Preparing our members for all life throws at them. #crossfit #crossfithydro #alwayskeeplearning #aksarbenvillage #aksarben #lawenforcement #firstresponders #tscf
    • Big turnout for our "Dorothy" WOD! Almost 40 at 10am alone!! Thanks for coming out and showing all your support! 🏳️‍🌈

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(712) 253-0229

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