(703) 266-0118 donnys@thenzone.com

Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Programs

Multiple Programs to Help Anyone Achieve Their Fitness Goals

Community

Fostering a Supportive Community Through Exercise

Schedule

Class Times That Fit Any Schedule

Athlete of the Month

January Athlete of the Month is Erin Price.  Congrats Erin!

January 23, 2017

Strength:
EMOM 9
Minute 1: 20 Windmills (Light KB or Fatbell)
Minute 2: 12 Supermans (:02 Pause at Top)
Minute 3: Dead Bug Hold

Metcon:
Every 2 Minutes for 12 Minutes:
200 Meter Run
20 Air Squats
10 Bar Rollouts
(Go at a Solid Tempo to get Plenty of Rest)

Core/Accessory:
Rack Calf Extensions 3×10
Foam Roll Lower Body

January 22, 2018

Strength:

2 Hang Clean + 1 Full Clean Complex @ 80%

EMOM 8

Metcon: 18.0

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

5:00 Rest

18.0 Remix

21-15-9

Power Snatches

Bar Over Burpees

Men: 75lb

Women: 55lbs

Core / Accessory:

Tabata Plank (Regular/each side)

January 20, 2018

With a partner

AMRAP 10

10 pull ups

10 front squats (115/85)

Rest 5 minutes

AMRAP 10

15 kb swings (53/35)

5 burpee box jump overs (30/24)

January 19, 2018

Strength:

Deficit Dead Lifts

Women: Stand on 25’s

Men: Stand on 45’s

10×2 (60-70% of dead lift max)

Metcon:

12:00 EMOM

Odd: 15 Cal Row

12 DB Snatches (50/35)

Even: 30 Double Unders

12 OH DB Squats (6 each side)

Scale rep count as needed but stick with whatever you choose. Should be challenging!

Core/ Accessory:

Back Extensions – 3×10 (use a weight if needed)

Banded Leg Curls – 3×20

Try to get early to class, just in case we need to get another DB. Thank You

January 18, 2017

Strength:
Kip Swings 3×8
Superman Holds 3xMax
Ring Muscle Up Transitions 3×5-8
(Last Rep Ring Hold at the top xMAX)

Metcon:
AMRAP 3
5 Rope Climbs
15 Ring Dips
30 Abmat Sit-Ups
Rest for 1:30
AMRAP 3
4 Rope Climbs
12 Ring Dips
24 Abmat Sit-Ups
Rest for 1:30
AMRAP 3
3 Rope Climbs
9 Ring Dips
18 Abmat Sit-Ups

Core/Accessory:
Hanging Scap Pull-Ups 3×10
BD Lat/Tri Stretch 3x:30 Each Arm

January 17, 2018

 

Strength:
15 minute to find a one rep max on your clean

Metcon:
15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Accessory:
Core / Accessory: Cuban press – 3×12
Banded OH rotation to press – 3×8

January 16, 2018

Strength:
Bent-over Row 3×10
Incline KB Bent-Arm Pullover 3×12
Chin-Ups 3×6 (:02 pause at the top)

Metcon:
4 Rounds
12 Pendlay Rows (115/85)
12 Bar Over Burpees
12 Toes to Bar

Core / Accessory:
Hollow Hold – 3xMAX
Foam Roll Upper Back and Lats in between sets
Seated MB Good Morning – 3×15