(703) 266-0118 donnys@thenzone.com

June 14, 2017

Strength: Push Press + Jerk 5x (1+1) Metcon: 5 Rounds 1 Minute Max Reps 1 Bar Movement 1 Minute Max Reps 1 Body Weight Movement 1 Minute Max Reps 1 Cardio 1 Minute Rest Core/Accessory: 3 Sets: Russian Twists x15 each side 1:00 Plank Hold...

May 03, 2017

Strength: Snatch Pause 1 Inch off Ground Work up to a Heavy Single Metcon: 5 Rounds 5 Power Snatches 95/65 10 Push Presses 95/65 15 Toes to Bar Core/Accessory: Tabata Plank...

April 20, 2017

Strength: 100 Abmat sit-ups for Time Metcon: For Time 21-15-9 Deadlift (225#/155#) Handstand Push-ups Box Jumps (24″/20″) Core/Accessory: Core/Accessory: 60 Second Plank 45 Second Plank 30 Second...

February 22, 2017

Strength Seated Box Jump 4-4-4-4-4 *Increase height as you can Metcon “Death by 10 Meter Sprint” 1 sprint first minute  2 sprints second minute  3 sprints third minute etc…. until you can’t complete the amount of 10 meter sprints in a given...

January 31, 2017

Warm Up Warm Up for Running and Weightlifting Movements with PVC and Empty Barbell Metcon For Time: Run 2 Laps around the building Ground To Overhead (8,000#/6,000#) Run 2 Laps around the building Firm 30:00 time cap *Pick a weight you can move well, and pre-calculate...

January 23, 2017

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions. Strength EMOM 10:  1 Power Clean 1 Hang Squat Clean 1 Push Jerk *Pick a weight you can move well. Feel free to add weight if necessary....