(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

April Athlete of the Month is Kayley Meisch.  Congrats Kayley!

April 23rd, 2018

Strength;

Take 15:00 to work up to a heavy one rep of your Overhead Squat

Metcon: 4 Rounds

10 Overhead Squats

*Take 65% of what you got for overhead squat

20 KB Swings (70 / 53)

40 Double Unders

Core / Accessory: Banded Facepull to Press – 3×10

Plank Tabata

 

April 20th, 2018

Strength: 8:00 EMOM

Snatch Shrug (1x) / Snatch Pull (1x) / Snatch (1x)

*Start at 70% of your snatch, progress as necessary

Metcon: For Time

1000m Row

5 Hang Snatches (95/65)

800m Row

10 Hang Snatches (95/65)

400m Row

15 Hang Snatches (95/65)

200m Row

Core / Accessory: Reverse Hypers 3×12

KB Wrist Curls – 3×10 (Palms Facing down / Palms Facing up)

April 19, 2018

Strength / Skill:
Ring Muscle-Up Transitions – 3×8
Hollow Holds – 3x MAX
Feet Up Ring Rows – 3×10 (:02 Pause at the top)

Metcon: 4 Rounds
16 Burpee to target
8 Hollow Rocks
4 Muscle Ups (Ring or Bar)
*Muscle Up Scale is One Pull-up / One ring dip per muscle up

Core / Accessory:
Band pulldowns band tear – 3×8
Chin- Up Hang – 3x 6 Breaths (big air in / big air out)

April 18, 2016


A couple days later, but tomorrow we will be doing a Hero Wod to remember the 32 students of Virginia Tech who lost their lives on April 16th, 2007

32 Hokies
7 rounds for time of: (2007, year of the shooting)
4 Squat Clean & Jerks (135/95#) (month)
16 Deadlifts (135/95#) (day)
32 Double Unders (Hokies)

Core / Accessory:
Lax Ball Forearms and triceps
Bird Dog – 3×1:00 (each way)

April 17, 2018

Strength:
Take 15 minutes to work up to a heavy 2 reps on Push Press

Metcon:
10:00 AMRAP
10 Push-ups
10 Front Rack Lunges (95/65) (5 each leg)
10 Pendlay Rows (95/65)

Core / Accessory:
Banded Facepulls – 100 Total Reps
Bench YTI’s – 3×8 (each)

April 16, 2018

Strength / Skill:
Snatch Grip Dead Lift – 5×5 (work sets)
*Start at 75% of your dead lift)

Metcon:
Buy In: 500m Row
24-16-8
KB Overhead Squats (53/35)
Toes to Bar
Cash Out: 500m Row

Core / Accessory:
100 Total Banded Leg Curls
KB Shrugs – 3xMAX

April 13, 2018

Strength:
6 Sets
Snatch Balance 1x / Overhead Squat 1x
*Start with 60% of your Snatch and progress on each set

Metcon:
6 Rounds
200m Run
5 Ring Pull-Ups
10 Hand Release Push-ups
15 Air Squats

Core / Accessory:
4 Way Ankle 3×10 (each way)
Overhead Shrugs – 3×12