(703) 266-0118 donnys@thenzone.com

October 02, 2017

Strength: Strict Press 4×3 Metcon: 21-15-9 Wall Balls (20/14) Thrusters (95/65) Core/Accessory: 3 Sets: Bottoms-up KB One-Arm Press x10 Banded Leg Extensions...

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each...

June 01, 2017

Strength: Strict Press 4×6 Add 10lbs to Prior Metcon: 3 Rounds 5 Muscle Ups 1000 Row Core/Accessory: 3 sets: 10x Bottoms-up single Arm KB Bench Press (each arm) 15x Banded Pull...

May 17, 2017

Strength: Strict Press 4×8 75-80% of 1 RM Metcon: AMRAP 15 3 Muscle Ups 6 Handstand Push Ups 9 Toe to Bar Core/Accessory: 3 sets 10 Fwd/Lateral Raises 30 Second KB Bottoms-Up Overhead...