(703) 266-0118 donnys@thenzone.com

May 07, 2018

Strength: 15:00 to find 1RM Dead Lift Metcon: 24-16-8 Deadlift *Take 70% of your max deadlift Box Jumps (24/20) Core / Accessory: Monster Walks – 3x20m GHD Sit-Ups –...

March 05, 2018

Strength: 15 Minutes 1MAX Box Squat Metcon: Cash In: 50 Double Unders 4 Rounds 20 Box Jumps 10 Sumo High Pull (115/85) Cash Out: 50 Double Unders Core / Accessory: Tabata SIde Plank (4 Each Side) Reverse Hypers –...

February 22, 2018

Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...

February 08, 2018

Strength: EMOM 8 Power Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 75% of your Snatch and progress as necessary Metcon: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15...

January 31, 2018

Strength / Skill: Work up to MAX Height Seated Box Jump Metcon: 500m Row: Buy In 21-15-9 Box Jumps (24/20) Squat Cleans (135/95) 500m Row:  Cash Out Core / Accessory: 4 Way Band Stretch Seated Calf Raise: 3×20 (plates on...

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...

January 10, 2018

Strength: EMOM 12 Minute 1: 20 Knees to chest Minute 2: 10 Hollow Rocks Minute 3: Side Plank Right Side Minute 4: Side Plank Left Side Repeat 3 times Metcon: AMRAP 3 10 Toes through Rings (bars allowed if space limitations) 10 Burpees 10 Box Jumps (24/20) Rest 1:30...

January 05, 2018

Strength: 8 Sets: Power Snatch + Hang Power Snatch Complet (75% of Snatch Max) Super Set with Seated Box Jump x 2 – Choose a height that is challenging but that you hit 100% of the time. Rest 45 seconds after Jump before Moving onto Next Set MetCon: CrossFit...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...