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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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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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    FRIDAY WORKOUT - CrossFit Hydro

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    Single leg strength and gymnastics!   STRENGTH: Alternating DB Step Ups for 10 reps on a 20/24″ box 4 sets to work up to your best weight you can without an excessive help from the back leg and focus on keeping the knee lead leg on top the box in
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    THURSDAY WORKOUT - CrossFit Hydro

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    Main goal for tomorrow… Round timing consistency… Getting more rounds is good too, but if you start off guns blazing and limp to the finish I guarantee you that you left some reps and possibly a full round out there b/c you went out too hard early…   WORKOUT: 5
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    • What a great celebration of the holidays and our community. Thanks to everyone that came out for our 12 days of Christmas workout, Holiday Potluck and Secret Santa gift exchange! While fitness is a big part of what we do, friendship and community is integral to what CrossFit Hydro is all about. #crossfit #crossfithydro #12daysofchristmas #communityfitness #community #omahafitness #omaha #aksarbenvillage #aksarben #elmwoodpark #dundee #westside #blackstone
    • The mental challenge of CrossFit is an often overlooked part of our training. Our last benchmark test this week was Karen, 150 wall balls for time. Listen to how everyone had their own strategy to help them mentally and physically get through the workout. Don't miss out on how CrossFit trains your mental toughness and character along with your physical fitness. #crossfit #crossfithydro #fitness #mentaltoughness #mentalfitness #communityfitness #omahafitness #omaha #aksarbenvillage #aksarben #elmwoodpark #dundee #westside #blackstone
    • In conjunction with both our Saturday morning classes (10 is FREE for ALL!) and @jessarmstrong00 we are taking donations of hats and gloves/mittens for the less fortunate this winter season... Help us help others stay warm this winter and get a great workout with some amazing people tomorrow morning!
    • After Jenn joked about keeping up with her husband in the video yesterday here is a little Throwback Thursday to a video her husband Chase did. We love all our couples and families that are members. #tbt #crossfit #crossfithydro #communityfitness #fitfam #omahafitness #omaha #aksarbenvillage #aksarben #elmwoodpark #dundee #westside #blackstone
    • "CrossFit pushes you to the next level" (🔉 on) Sometimes we surprise ourselves in what we can do. We might succeed when we least expect it, showing up is the only way to know and the community draws us in. Are you a runner like Jenn? Or maybe a cyclist or triathlete? Come give us a try this winter and see what the CrossFit Hydro community and coaches offer. #crossfit #running #personalrecord #pr #crossfithydro #communityfitness #buildingtheelementsoffitness #nodiscountsjustdedication #omahafitness #omaha #aksarbenvillage #aksarben #elmwoodpark #dundee #westside #blackstone
    • Testing week has started! One of the benefits to CrossFit is measuring your progress using benchmarks. We had nearly 100 PRs yesterday on overhead lifts (Push Press, Push Jerk, Split Jerk) and Fran. Track your performance and measure your success. Make adjustments to nutrition, sleep, stress management, training schedule as you see how testing goes. Our coaches are here to help you with all aspects of your life to improve your overall health. Enjoy the process but test along the way. #crossfit #fran #fitness #health #nodiscountsjustdedication #omahafitness #omaha #aksarbenvillage #aksarben #dundee #elmwoodpark #westside #blackstone
    • Some great perspective from @jfitzopex on training focus and goals as you become more experienced and developed. Keep an eye on the destination, but enjoy the journey there as well.
    • 10am class FREE tomorrow! Hero Saturday is back... A 9/11 hero this week. In groups of two perform the following as quick as you can: "Lawrence Virgilio" KB Swings (26-35/44-53#) AbMat Sit Ups Double Unders (Singles x 2) 50-25-12-6-3 REST THE AMOUNT OF TIME IT TAKES YOU TO COMPLETE... Then do it again, but count upwards... KB Swings (26-35/44-53#) AbMat Sit Ups Double Unders 3-6-12-25-50 Try to match or beat your first time. (35:00 overall cap including the rest time between the two sections) This Firefighter Hero WOD is dedicated to Lawrence Virgilio, FDNY, Squad 18, who was killed on September 11, 2001. Larry Virgilio died on the morning of 9/11 when the Twin Towers collapsed. He was a rescue firefighter who was killed in the line of duty. He died doing what he loved...helping people in trouble. When his body was finally found four days later, the hordes of people who loved him cried and held each other up and said through their tears that he died a hero. It’s important to remember that he LIVED a hero. Larry was a great and selfless man. From an early age, he had a genuine and constant desire to help people in need. These qualities moved him to become a FDNY firefighter back in ’89 and a licensed physical therapist in the early ‘90’s. He excelled in both professions because the challenges they provided appealed to him… to help people in difficult situations and get them back on their feet. Larry was successful in his work, but that was just a side-benefit of having two jobs that he loved. More than anything, he cherished his family, his girlfriend, his dog and his many friends & acquaintances. When any of them needed his help, it didn’t matter to Larry how demanding the situation was… he was always there for them promptly and with a smile. He loved life and the outdoors. He was an accomplished athlete, gardener, winemaker, cook, rock climber, dancer and deep-sea diver. He ran twice in the annual NYC Marathon. He was great at all these things because they challenged him, provided him with invaluable life-experiences, and helped to maintain his physical and spiritual well-being.
    • Sometimes the simplicity of a "barn burner" is what your fitness needs. Intensity creates change. Great job today by our members. #crossfit #crossfithydro #nodiscountsjustdedication #rogueechobike #concept2 #doubleunders #community #intensity #fitness #omaha #omahanebraska #aksarbenvillage #aksarben
    • LAST WORKOUT ANNOUNCEMENT! ** Again, this may or may not be the last actual workout we do for this one... The full order will be announced next week... PARTNER OPEN 12.2: 10:00 AMRAP of: 30 Snatches (From floor, any catch permitted) - Women - 45# (Partner 1 does 15 reps, then Partner 2 does the last 15 reps) - Men - 75# (Same breakdown - 15 each) - Mixed - 45/75# (Female will do 15, change weights then Male will do 15 reps) - Master's Female - 33# (15 & 15) - Master's Male - 65# (15 & 15) 30 MORE Snatches at a heavier weight (Both partners can help to change weights) - Women - 75# (Minimum of 5 reps before changing partners and no more than 10 before switching) - Men - 135# (Same breakdown - 5-10 reps) - Mixed - 75/125# (5-10 reps before changing weights... 25# plates go on or come off) - Master's Female - 65# (5-10 reps before switch) - Master's Male - 95# (5-10 reps before switch) THESE FIRST 60 REPS WILL BE A SCORED EVENT FOR TIME... If you still have time left in the 10:00 then proceed to the next weight... 30 MORE Snatches... - Women - 95# (Break reps however you like) - Men - 165# (Break reps however you like) - Mixed - 95#/155# (Break reps however you like, but weight must be changed each time you switch) - Master's Female - 85# (Break reps however you like) - Master's Male - 135# (Break however you like) If you complete these next 30 you will do one final weight for AMRAP with time remaining... - Women - 115# - Men - 205# - Mixed - 115/185# - Master's Female - 105# - Master's Male - 165# YOUR SECOND SCORED EVENT WILL BE YOUR TOTAL SNATCHES COMPLETED ACROSS THE ENTIRE 10:00 WORKOUT PERIOD... Register by Thursday to make sure you get a new shirt for this year!!
    • Crossfit main site small business Saturday! Interval fast sprints with a partner. One partner must do one FULL round for max calories/reps before partner two does the next one. On the Ski, Row, Bike or Box (Jumping or Step Ups) perform the following before switching partners: Work :45, Rest :15 (Stand & shake out) Work :30, Rest :30 (Again, stand and move) Work :15, Rest :45 (Stay on the same piece of cardio, but partner 2 does the next round) * 10 total rounds, alternating 3:00 sections with a partner and trying to switch cardio pieces every 6:00 after both partners do a 3:00 round each. Keep track of calories/reps and record each round on the board and we will add them all up once we finish the final 3:00 round. Bring a friend or family member and come have some fun at 9 and 10am classes!
    • Small business Saturday isn't just a slogan. It is about small business owners who pour their hearts into their businesses and impact their local community. At CrossFit Hydro that is Justin and Megan VanBeek. Come try us for free at 9 am or 10 am on Small Business Saturday and kids classes at 11 am for Elementary and 11:30 for Teens. You'll get the dedication of local owners and coaches when you join our community. Support your local businesses and the people behind them. Stop and see us than all our local friends in the @aksarben_village area. #smallbusinesssaturday #localbusiness #aksarbenvillage #aksarben #omaha #crossfit #nodiscountsjustdedication #fitness

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