6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

crossfithydro@gmail.com

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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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    Crossfit Hydro

    1 day ago

    Crossfit Hydro

    We like to periodically do this on Sundays, but we have never done it for a Saturday partner workout so here we go...

    Saturday's workout will be.... A mystery WOD that you will find out about at the start of the class ;)

    Come in at 9 or 10am if you dare!
    (The picture may or may not be a hint)     ... See MoreSee Less

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    Crossfit Hydro

    6 days ago

    Crossfit Hydro

    Anyone tried out workout #1 yet??

    How was it??

    Keep registering so we can pack the box on July 27th...

    Just one hour, three workouts, a shirt, and some old school Crossfit fun for just $50!     ... See MoreSee Less

    Power Hour SOLO

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    The Triple Crown is transforming into the SOLO Power Hour! Men's and Women's Rx'd Divisions * 12 athlete cap per division Men's and Women's Scaled Divisions * 12 athlete cap per division Men's and Women's Master Division * 6 athlete cap per division Power Hour SOLO standards: Rx'd: Be ready for a he...
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    Crossfit Hydro

    7 days ago

    Crossfit Hydro

    ATTENTION HYDRO SWIMMERS....

    Due to to cold weather outside we are NOT SWIMMING THIS MORNING at Westgate. We will plan on starting NEXT SUNDAY, JUNE 16th. You will still get your ten sessions! We will just go one week later in August. We’re bummed about the weather today, but can’t wait to see you next week!

    **Pass the word to your friends if you’re not sure if they will check FB for this message.     ... See MoreSee Less

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    • We like to periodically do this on Sundays, but we have never done it for a Saturday partner workout so here we go... Saturday's workout will be.... A mystery WOD that you will find out about at the start of the class ;) Come in at 9 or 10am if you dare! (The picture may or may not be a hint)
    • Hero weekend returns! Join us at 10am! This one will be done in partners with an accumulated hold of 6:00 for females and 8:00 for males... The runs will be done together while the Push Up reps will be shared... U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
    • The Power Hour Solo is coming! This is our answer to the day long regular comp... You will have three workouts all completed and scored in just SIXTY MINUTES and you're done for the day... Just 12 athletes per division so register through the link in our bio soon!!
    • Join us on Sundays this summer for CrossFit Hydro Swimming at Westgate Pool. Open to all Crossfitters and functional fitness athletes in the area (no pool membership required). Starting on June 9th to August 11th. 9 am Beginners group and 10 am Experienced Group. Lead by experienced competitive swimmers and CF Coaches Kevin and Megan. #swimming #crossfit #crossfithydro #crossfitswimming #westgate #omaha
    • FREE TO GIVE US A TRY AT 10AM TODAY! Team Tabata Saturday! In teams of two, alternating every round with a partner perform: Tabata Row (8 total rounds for Calories) Immediately proceed to... Tabata Med Ball Slams (25-30/30-40#)(8 total rounds for Reps) Immediately proceed to... Tabata Single Unders or Double Unders (8 total rounds for Reps) REST 4:00 Then repeat the above one more time trying to match up your reps for each exercise... One Tabata round is :20 of work followed by :10 of rest... Push your paces a little more on this one since you will get a rest round between each round since you will be alternating with your partner...
    • Registration is now live! One hour, three workouts and done! This event replaces our Triple Crown of Fitness event due to the changes in the date of the Open... All standards are approachable and we will also have a Master's division and Scaled Men's and Women's divisions along with Rx'd... Check under the bio for standards and sign up!
    • What an amazing community we have to honor those that have given the ultimate sacrifice. We all completed Murph at our ability levels to honor those that have sacrificed for our country. #murph #crossfit #aksarbenvillage #omaha #memorialday #fitness #omahafitness #crossfithydro
    • Almost 90 strong today for "Murph"! Our 2nd biggest turnout ever... Thanks to everyone who participated and made it another great Memorial Day... #murph #hydrocommunity #fitness #aksarbenvillage #hydrofamily
    • It's windy, it's rainy, it's probably the toughest "Murph" weather we have ever had for one of these, but look back on the reason for this day and this workout and come do your best and help others to do the same! Warm up starts at 9am sharp!!
    • To commemorate the end of National Police Week we will be doing a repeat from 4 years back... In groups of 2 perform: "Kerrie" 1969m Row, Run or Ski Buy In (Kerrie's badge number) THEN... 7 Rounds of... 5 Muscle Ups (Jumping, ring OR bar) 20 Wall Ball (14#/20#) 15 Russian KB Swings (35#/53#) (29 minute cutoff) Kerrie was a 7 year veteran of the force and was killed in the line of duty on 5/20/15 at the age of 29 years old. COME CHECK US OUT AT 10AM!
    • Bit of a personal post on this one, but since she was the one to help us initially bring Crossfit Hydro to life I figured it would be cool this one time :) The 5th anniversary of my mother's passing from Colon Cancer is this Sunday and guess when the memorial tree we planted in her honor began to bloom... Today ;)
    • Huge shout out to new member, Daphne! She has lost some weight and is in better shape, but what even more awesome is her regain of form and function in her day to day life... Congrats on a great first few months with us and here's to many more!!

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6177 Center St, Suite 101, Omaha, NE 68106

(712) 253-0229

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