(703) 266-0118 donnys@thenzone.com

June 05, 2018

Strength / Skill: Block Cleans (full) – Above the Knee 8×3 Starting at 60% and Progress as Necessary Metcon: 5 Rounds for Time 5 Deadlifts (275/185) 15 Burpee Box Jumps *15 Minute Time Cap **Add one second for every incomplete rep after the time cap (ex....

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 –...

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 29, 2018

Strength: Deficit Deadlift (45/25) 10×2 65%-75% Metcon: 3 Rounds for Time 10 Deadlifts (185/155) 15 Kettlebell Swings (72/53) 20 Wall Ball Lunges (20/14) Core/Accessory: Ring Superman 3×10 Hallow Twists...

January 08, 2018

Strength: EMOM 10 2 Hang Clean +  1 Full Clean Complex @ 75% of Clean * All Cleans should be to full depth* MetCon: 5 Rounds 5 Deadlift (185/135) 10 Hang Power Clean (185/135) 20 Double Unders Core/Accessory: Stretch/Lax Ball Forearms and...

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...