(703) 266-0118 donnys@thenzone.com

February 23, 2018

Crossfit Open 18.1 AMRAP 20 8 toes to bar 10 Dumbbell Hang Clean and Jerks (50/35) *1 Arm, Complete 5 on One Arm Before Moving to Other. Calorie Row (14/12)

February 16, 2018

Strength / Skill: Kip Swing – 3×5 Hollow jump to support (Lower the box closer to the ground) 3×4 (:03 hold at the top) False Grip Banded Ring Pulls – 3×15 (pause for :02) Metcon: Every 1:30 for 9:00 10 Cal Row 10 Hollow Rocks Remaining Time...

February 05, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (70% of previous max) Metcon: AMRAP 10 10 Cal Row 10 Burpee Over the Rower 10 Pikes on the rower Core / Accessory: KB Up Strict Press – 3×12 Hollow Hold Pulldowns –...

January 19, 2018

Strength: Deficit Dead Lifts Women: Stand on 25’s Men: Stand on 45’s 10×2 (60-70% of dead lift max) Metcon: 12:00 EMOM Odd: 15 Cal Row 12 DB Snatches (50/35) Even: 30 Double Unders 12 OH DB Squats (6 each side) Scale rep count as needed but stick with...

January 11, 2018

Strength: Front Squat Take 15 Minutes to find a Heavy Set of 5  Metcon: CrossFit Open 15.5 27-21-15-9 Reps for Time: Row (Calories) Thrusters (95/65) Core/Accessory: Bar Rollouts – 3×10 Couch Stretch 3x:30 Each...

January 02, 2018

Happy New Year! Strength: Bent Over Row – 3 x 12 KB Straight arm Pullover – 3 x 10 – (See video below) Chin ups – 3 x 8 (Slow tempo on way down) Metcon: AMRAP 12 4 pull ups 10 cal row 8 pull ups 15 cal row 12 pull ups 20 cal row….....

November 03, 2017

Strength: Gymnastics Ring Support Hold: Accumulate 1:00 3×8 Strict Pull-ups w/3 Second Decent Dead Bugs Accumulate 2:00 Metcon: For Time: 25 Shoulder to Overhead (135/95) 25 Ring Rows 25 Toes to Bar 25 Burpees 25 Calorie Row Core/Accessory: 3 Sets: 12x Barbell...