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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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    Gymnastics pacing skill and KBs! ... See MoreSee Less

    THURSDAY WORKOUT - CrossFit Hydro

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    Gymnastics pacing and some KB fun!   WORKOUT: 15 HSPU (Pick a set number you can complete consistently through the whole workout without dropping down further) 12 KB Snatches (6ea)(44-53/53-70#) 90m Run (Grey Pole) 15 HSPU (Same break up) 12 KB Swings (44-53/53-70#) 90m Run 15 HSPU (Again, same bre...
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    23 hours ago

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    It is so cool to see one of our CrossFit Kids members grow into a full time adult member and having fun! Paige is now even helping out with Kids Class while she pursues her Education degree at UNO. Here she is with Head CrossFit Kids Coach Megan and Head Coach Justin looking on. Join us on Thursday, Saturday or Tuesday for CrossFit Kids.
    --------------------------------------------------------------
    #crossfit #crossfitkids #omaha #omahafitness #aksarbenvillage #aksarben #fitnessfun #fun #theygrowupfast #family     ... See MoreSee Less

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    Crossfit Hydro

    "Learn and play new sports/occupations?"

    Functional fitness... Most of the smaller items cut apart by hand with just the bigger trunk done with a chainsaw...

    Why not use a chainsaw for it all?? Because I needed an off day recovery activity and got to play lumberjack for an hour ;) @ Omaha, Nebraska     ... See MoreSee Less

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    • It is so cool to see one of our CrossFit Kids members grow into a full time adult member and having fun! Paige is now even helping out with Kids Class while she pursues her Education degree at UNO. Here she is with Head CrossFit Kids Coach Megan and Head Coach Justin looking on. Join us on Thursday, Saturday or Tuesday for CrossFit Kids. -------------------------------------------------------------- #crossfit #crossfitkids #omaha #omahafitness #aksarbenvillage #aksarben #fitnessfun #fun #theygrowupfast #family
    • "Learn and play new sports/occupations?" Functional fitness! Most of the smaller items were cut apart by hand with just the bigger trunk done with a chainsaw. Why not use a chainsaw for it all?? Because I needed an off day recovery activity and got to play lumberjack for an hour ;)
    • It takes two... to compete in our upcoming Power Hour team competition on Dec 15th! 3 workouts, FIVE scored events and all done in 60 minutes. PLUS a new 40+ Master's division this year! Check under our bio for registration link and more information!!
    • It was great to have William and Santi from Spain drop in to Noon class today! We love having visiting Crossfitters drop in while in town. #crossfit #omaha #spain #worldwidecommunity
    • We are so happy for the weekend to be here! Get out, be active and have fun! Don't forget to come workout with us, we have classes both Saturday and Sunday. --------------------------------------------------------- #crossfit #smile #happinessiscontagious #getoutandbeactive #omaha #aksarbenvillage #aksarben #elmwoodpark #dundee
    • Feel proud of the work you put in just like Amanda! Finish the week strong team. If you haven't joined our community come out on Saturday at 10 am for our free community class. See how our community can help you improve not just your fitness but your mental game too! -------------------------------------------------------------- #60secondsathydro #feelproudfriday #crossfit #confidence #mentaltoughness #community #communityfitness #aksarbenvillage #aksarben #omaha #omahafitness
    • And we are live! Check under our bio for the registration link! Get ready for an hour of pain/fun ;)
    • Building the Elements of Fitness at all ages. #crossfitkids #crossfit #fitness #communityfitness #community #omahafitness #omaha #aksarben #aksarbenvillage
    • Registration opens up this week! So to celebrate how about an event release ;) ** Reminder that this may or may no be the actual first event in the comp, it's just the first workout we are releasing at this point** "Team 18.1" 8 Toes 2 Bar 10 Hang DB Clean & Jerks (5ea side) (35# DB for ladies and 50# DB for guys) 12/14 Calories on the Rower * 20 minute AMRAP * Same standards for all divisions, Masters, Mixed and Male/Female teams. (Mixed division will obviously have a 35# and a 50# DB for each team, but only 1 rower and 1 pull up spot for T2B) This one is pretty straight forward and can be divided among teammates however you see fit with no minimum work requirements per partner. If only one teammate has T2B then they would perform them all while the other partner would help out with the rest. You can complete these in halves for each movement, all the reps at an exercise before switching, full rounds, etc, etc. It's all up to how you and your partner want to do it! Post any questions to comments...
    • We've been breaking in some new equipment the past couple of weeks! Much to our members dismay we have new sturdier Rogue Echo bikes. We believe in always improving so our members can always be improving. ------------------------------------- #30secondsathydro #crossfit #rogueechobike #fanbike #airbike #community #communityfitness #omaha #omahafitness #aksarben #betterthanyesterday
    • Come join us tomorrow for a great workout. Cardio and Core, Part Deux! In groups of two complete the following: 200 Calories 150 REVERSE AbMat Crunches 200 Calories 150 Supermans 200 Calories 150 Side Oblique Hip Raises (40:00 to get as far as you can!) Couple of catches: Must bike/ski 200 calories at least once and you have to do 40/50 calories at a time before switching partners. The core work can be split between partners however you like. Newcomers drop into 10am class for some fun!
    • We like to think it is a love, love kind of relationship, but no matter what it is a better, better kind of result. #Repost @zoemojicaphotography (@get_repost) ・・・ Ski-erg, it’s a hate, hate kind of relationship. - #crossfit #crossfithydro #strength #strongwomen #womenwhocrossfit

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