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February 20, 2016 by Justin VanBeek in Workout of the Day: Adults

SATURDAY WORKOUT (TEAM!)

Longggggggggg….   Team day… Everyone is welcomed to 10am!   WORKOUT: In groups of 2 perform the following working just one person at a time: “Triple 3s” 3000m Row/4 Mile Bike 300 Double Unders (600 Singles) 3 mile Run (40 minutes to get as far as you can) * Start

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    Team Saturday!

    In groups of 2, working 1 person at a time at any given point during the workout perform:

    10,000m for time*

    * Some rules:
    Can only perform up to 1000m row, 1500m bike, 800m ski or an 800m run before you have to switch your cardio element and you cannot repeat the same cardio piece back to back

    40 minutes to try to complete!

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    Crossfit Hydro

    1 day ago

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    FRIDAY WORKOUT - CrossFit Hydro

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    Last testing day!   STRENGTH: Strict Press 1RM * 15 minutes only 50% x 3-5 + 12-15 Plate Ext Rotation 65% x 2-3 + 12-15 Plate Scaption Raises 80% x 1-2 + 12-15 Plate Punches 90% x 1 + 12-15 Reverse Flys 95% x1 95-101% x1   WORKOUT: * Pick
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    • How does a gym do National Selfie Day? How about some pics of our community and space? Not really 🤳 but it is pictures of us by us. #nationalselfieday #crossfit #aksarbenvillage #omaha #omahafitness #community #communityfitness
    • Little over halfway through "test out" week and over 100 new lifting personal bests. Not to mention numerous "Fran" and 5k Row PRs too. Always look towards the basics and the classic Crossfit benchmarks to evaluate your fitness and you'll never go wrong.
    • Noon class today featured 3 awesome little ones that still count their ages in weeks, a big sister and of course their fit Moms. Some of them napped for time, others deadlifted. These ladies are a great example of our amazing community. Lots of little ones and lots of awesome parents that priorize themselves and their health in a supportive community. #crossfit #momsthatlift #crossfitfamily #aksarbenvillage #aksarben #omaha #omahafitness #postpartumfitness
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    • Memorial Day Murph is coming next Monday @ 0900! We had over 90 perform this workout with us last year to honor our men and women in uniform. We welcome all of you to try this one out with us this year. We will have plenty of scaling option available for everyone so come on out! #murphchallenge #crossfithydro #heros #crossfitcommunity
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    • One of our members celebrated a big milestone at Noon class today. @murandadolezal in just over a year has lost 100 lbs. Big congrats! #crossfit #betterthanyesterday #bemorehuman #100lbsdown #aksarbenvillage #omahafitness #omaha #nutrition #eatrealfood #precisionnutrition
    • Colon Cancer survivor Chris S. shared some great insight about his journey with health. (🔉 On) It speaks to what Crossfit founder Coach Glassman calls, "An elegant solution to the world's most vexing problem". What you eat and how you live impacts your body and your health. @crossfit @crossfithealth @sevanmatossian #cancersucks #rhondasteam #crossfit #chronicdisease #omaha #aksarben

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