(703) 266-0118 donnys@thenzone.com

June 05, 2017

Strength: Push Press 1 Rep Max Metcon: “Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: 3 sets: Fwd/Lat Raise x12 Med Ball Rotational Throws x10 each...

May 31, 2017

Strength: Deadlift 1 Rep Max Metcon: AMRAP 8 5 Chest to Bar Pull Ups 10 Air Squats 20 Ab Mat Sit Ups Core/Accessory: Accumulate 2 minutes in GHD Back Extension Hold 60x Reverse Lunges (30 each leg)- Add weight as...

April 29, 2017

WOD: 1000 Meter Run 5 Rounds of Cindy 800 Meter Run 4 Rounds of Cindy 600 Meter Run 3 Rounds of Cindy 400 Meter Run 2 Rounds of Cindy 200 Meter Run 1 Round of Cindy *45 Minute Time...

March 09, 2017

Strength Back Squat: 6-6-6-6 @70% Metcon 50 Hand Release Push-ups 50 Air Squats  50 Burpees (make sure you jump at top of every rep) Run 1 Lap around Building  Core/Accessory Mobilize! Find something that aches and get after it. Discuss your thoughts on what 17.3...

February 10, 2017

Strength Bench Press 5×3 at 70% of 1RM Metcon For Time: 50 Air Squats 40 Ring Dips 30 Abmat Sit-ups 20 Alternating Kettlebell Snatch (10 each side) 10 HSPU **12:00 Time Cap Core/Accessory 100 Banded Good Mornings while seated on a...

January 07, 2016

Community WOD is cancelled due to the WSPCC event being held at the Box. At Home WOD: 20 rounds for time: 5 push ups 5 squats 5 sit ups Post Scores to the Blog