(703) 266-0118 donnys@thenzone.com

February 19, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (75% of previous max) Metcon: 21-15-9 Power Cleans (115/75) Bar Over Burpees Core / Accessory: Bar Front Raises – 3×12 100 Total Palms Up Band...

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...

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...

November 02, 2017

Strength: Back Squat 5×3 Build to a Heavy 3 Starting @ 70% Metcon: 200 M Run 3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65) 400 M Run 3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65) 200 M Run Core/Accessory: 3 Sets: 15x Banded Leg...

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...

October 14, 2017

Metcon: Complete With a Partner: Minute 0-6: 1000m Row Max Burpees with remaining time Minute 6-7: Rest Minute 7-15: 8 minutes to Find Heavy Double on Power Clean- both partners Minute 15-23: AMRAP in 8 minutes: 6x Thrusters (95/65) 6x Pull-ups 6x Push-ups Minute...

October 10, 2017

Strength: Hang Snatch + Full Snatch 6 Sets (1+1) @75% Super Set with 2 Seated Box Jumps *Rest 45-50 seconds between sets Metcon: AMRAP in 9 minutes 1 Power Clean (135/95) 2 Box Jumps (24/20) 2 Power Cleans 4 Box Jumps 3 Power Cleans 6 Box Jumps Increasing by 1 Power...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

July 03, 2017

REMINDER: CROSSFIT HYDRAULIC WILL BE CLOSED ON TUESDAY JULY 4TH Strength: Back Squat 3×8-12 @65% Metcon: 4 Rounds 10 Power Cleans (135/95) 15 Burpees 200m Run Core/Accessory: 3 Sets 10 Each Arm 1-Arm KB Overhead Squats 15 GHD Hip...

June 23, 2017

With a Running Clock: Buy In: 7 Minutes to Find a Heavy Power Clean *Factor in time to adjust weights for the WOD* AMRAP 15 10 Power Clean (115/85) Push Press (115/85) 10 Front Squats (115/85) 1 Minute Rest/Get Set up for Shuttle Runs Cash Out: 7 Minutes Med Ball...