(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

June”s Athlete of the Month is George Vardaxis.  Congrats George!

June 24, 2017

Metcon:
For Time:
50x KB Snatch (53/35)- 25 per arm
50x Pull-ups
50x One Arm KB Overhead Squat (53/35)- 25 per arm
50x Abmat Sit-ups
50x Ring Push-ups

June 23, 2017

With a Running Clock:

Buy In:
7 Minutes to Find a Heavy Power Clean

*Factor in time to adjust weights for the WOD*

AMRAP 15
10 Power Clean (115/85)
Push Press (115/85)
10 Front Squats (115/85)

1 Minute Rest/Get Set up for Shuttle Runs

Cash Out:
7 Minutes Med Ball Shuttle Runs

June 22, 2017

Strength:
Box Squat
12×2 70%
EMOM

Metcon:
3 Rounds
20 Walking Overhead Lunges (45/25)
20 Russian Twists (45/25)
20 Burpees to Plate (45/25)

Core/Accessory:
3 Sets:
10x Lateral Lunges (each leg)
15x GHD Sit-ups

June 21, 2017

Strength:
1 Rep Max Bench

Metcon:
AMRAP 10
10 Ring Muscle Up to Ring Dips
20 Toe to Bar
30 Box Jumps (24/20)

Core/Accessory:
12x Fwd/Lateral Raise
10x KB Flys

June 20, 2017

Strength:
Split Squats 3×12
Weighted Step Ups 3×12
Good Mornings 3×8

Metcon:
“Karen”
150 Wall Balls (20/14)

Core/Accessory:
50x Hollow Rocks

June 19, 2017

Strength:
Deadlift 12×2 @ 70%
EMOM

Metcon:
21-15-9
Kettlebell Swings (53/35)
Ring Rows
Double Unders

Core/Accessory:
3 Sets:
Banded straight Arm Lat Pulldowns x12
40 second Superman Holds

June 17, 2017

Metcon:
Working with a Partner:
150 Wall Balls (20/14)
1 Lap Around the Building
150 Partner Abmat Wall Ball Pass
1 Lap Around the Building
150 Kettlebell Swings (53/35)
200 Meter Suitcase Lunge
150 Double Kettlebell Front Squat