(703) 266-0118 donnys@thenzone.com

June 07, 2018

Strength: Front Squat Take 15 Minutes to Build to a Heavy 3 Reps Metcon: 2 Ring or Bar MU 30 Wall Balls (20/14) 4 Ring or Bar MU 25 Wall Balls (20/14) 6 Ring or Bar MU 20 Wall Balls (20/14) 8 Ring or Bar MU 15 Wall Balls (20/14) 10 Ring or Bar MU 10 Wall Balls (20/14)...

February 27, 2018

Strength: 15 Minutes 1RM Block Clean (Bar should be right below the knee) Metcon: 3 Rounds 10 Front Squats (135/95) 15 KB Swings (53/35) 20 Step-Ups (30/24) (Alternating 10 Each Leg) Core / Accessory: Straight Bar Cuban Press – 3×15 Band Pull Throughs...

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...

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...

December 13, 2017

Strength: Front Squat 4×6 @75-80% Metcon: 4 Rounds 5 Full Cleans (185/125) 25 Abmat Sit Ups Core/Accessory: Banded Leg Extensions x50 Barbell Rollouts...

November 25, 2017

Metcon: 16 Minute AMRAP with a Partner: 10x Power Clean (115/75) 10x Front Squat (115/75) 10x Shoulder to Overhead (115/75) Partner One wotks on the barbell while Partner Two hangs from a pull-up bar. One partner must be hanging from pull-up bar while reps are being...