(703) 266-0118 donnys@thenzone.com

September 19, 2017

Strength: Back Squat 4×8 @ 70% Metcon: 4 Rounds for Time 400 Meter Run 20 Kettlebell Swings (53/35) 10 Toes to Bar Core/Accessory: 3 sets: Bulgarian Split Squats x10 each leg (use weight if needed) Plank Holds x 1 minute (L, M,...

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each...

July 21, 2017

Strength: Back Squat 15 Minutes to Find Heavy Set of 5 Reps Metcon: 8 Rounds: 15 Single Arm KB Swing (53/35) 100m Sprint Rest 1:1 Work *Even Rounds use Left Arm for Swings, Odd Rounds use Right...

July 14, 2017

Strength: Back Squat 3×8-12 Add 10lbs Metcon: AMRAP 10 10 Sumo Deadlifts (185/115) 50 Double Unders Core/Accessory: 3 Sets: GHD Sit-ups x15 Bulgarian Split Squats x8 each...