(703) 266-0118 donnys@thenzone.com

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...

June 05, 2017

Strength: Push Press 1 Rep Max Metcon: “Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: 3 sets: Fwd/Lat Raise x12 Med Ball Rotational Throws x10 each...

May 25, 2017

Strength: EMOM 8 Clean Pull & Full Clean Metcon: EMOM 10 Odds: Max Reps Power Cleans (135/95) Evens: Max Reps Kettlebell Swings (24/16) *0:00 – 1:00 = Odd 1:00 – 2:00 = Even Etc. Core/Accessory: 50x Banded Leg Curls 50x KB Bicep Curls (each arm)- Butt...