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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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    6 days ago

    Crossfit Hydro

    Another FREE 10am Hero Saturday has arrived!

    This week's workout will be a little change from our normal, longer workout...

    This one will be fast and furious as we honor the men and women and blue...

    This Hero WOD is dedicated to Officer Diego Moreno of the Kent Police Department, Kent, Washington. Officer Moreno paid the ultimate price in the line of duty when he was struck by a vehicle involved in a police pursuit on July 22, 2018.

    Officer Moreno, an 8-year veteran of the Kent Police Department, was 35 years old when he was killed. During his career, he was awarded 3 life-saving medals, a Chief’s Award of Exceptional Duty and the Award of Duty and Sacrifice (posthumously).

    He is survived by his wife and two young children.

    This WOD was submitted to us by Diego's mother, Lizzie, who shared "Diego Moreno was a very charismatic and sensitive human being; that kind of guy that everybody adored. All he did in life he did with passion. He was very fit and liked to work out on his own terms...The WOD 2K Row and 56 burpees was designed to honor him as his radio call sign was 2K56."

    WE HOPE TO SEE YOU THERE!!     ... See MoreSee Less

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    Crossfit Hydro

    2 weeks ago

    Crossfit Hydro

    New athlete special is up and running until 11:30!

    Earn you way to a whole extra month with us for FREE....

    Use the link below and sign up for on ramp ASAP!     ... See MoreSee Less

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    2 weeks ago

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    SMALL BUSINESS SATURDAY!

    FREE WORKOUTS AT 9 AND 10AM!!

    We will also be offering a new athlete "incentive discount" that can save you up to $160 if you sign up between 9-11:30am...

    The workout is a classic, but with a partner so this one will be fast...

    "Crossfit Poker"
    Using a standard 52 card deck plus two jokers flip cards over one at a time and perform the corresponding exercises based on the suit and number listed on the card:

    Spades - Hand Release Push Ups
    Clubs - Strict Pull Ups (Ladies - Share Your Reps)
    Diamonds - AbMat Sit Ups
    Hearts- Air Squats
    Joker - 400m Run, .5 Bike Each, or 400m Row/Ski (Both Partners Must Perform one of the above if a Joker is turned over with one working at a time)

    Try to work through the whole deck for time with a 20 minute cap!     ... See MoreSee Less

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