(703) 266-0118 donnys@thenzone.com

June 08, 2018

Strength: Bent Over Rows (Barbell)- 4×8 Strict Pull-Ups- 3x Max Good Mornings 3×10 Metcon: EMOM for 12 Minutes Minute 1- Max Rep Unbroken Hang Power Snatch (95/65) Minute 2- Max Rep Unbroken Handstand Push Ups Minite 3- Max Rep Unbroken Toe To Bars Repeat...

March 06, 2018

Strength: Seated Strict Press (On the ground) 4×8 (Work up to 8 reps, then 3 more work sets) Ring Chin-Ups – 4xMAX Metcon: 9:00 AMRAP 2 HSPU 4 Toes to Bar *Add two reps each round *Score is total reps Core / Accessory: KB Wind Mills – 3×10 (each...

February 23, 2018

Crossfit Open 18.1 AMRAP 20 8 toes to bar 10 Dumbbell Hang Clean and Jerks (50/35) *1 Arm, Complete 5 on One Arm Before Moving to Other. Calorie Row (14/12)

February 14, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 75% of your clean and progress as necessary Metcon: 13.4 AMRAP 7 3 Clean and Jerk (135/95) 3 Toes-to-bar 6 Clean and Jerk (135/95) 6 Toes-to-bar 9 Clean and Jerk (135/95) 9 Toes-to-bar 12 Clean and Jerk...

February 09, 2018

Strength: EMOM 12 Minute 1: 15 Toes to Bar Minute 2: Alternating Superman (Opposite Arm/Opposite Leg) 20 Reps Minute 3: MAX Hollow Hold Minute 4: Seated Medicine Ball Good Mornings 20 Reps x3 Metcon: Annie 50-40-30-20-10 Double-unders Sit-ups Compare to August 14th,...

January 30, 2018

Strength: Floor Press – 5×5 (70% of Previous Max) (:03 Coming Down and Explode Up) Metcon: AMRAP 7 12 Hand Release Push-Ups 9 Toes to Bar 3 Muscle Ups (Bar or Ring) Core/Accessory: Facepulls 3×20 Banded Single Arm Rear Delts 3×15 (each...

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...

January 04, 2018

Strength: 6 x 3 Close Grip Bench (~80%) MetCon: 10 minute AMRAP 6 ring dips 12 Toes to Bar 18 Ring Rows Core/Accessory: KB Tricep Extension – 3 x 12 Hollow Hold Pullbacks 3 x...

December 21, 2017

REMINDER! Tomorrow evening is our Holiday/Anniversary Party at Solace starting at 6pm. We are having food catered (please bring $5) and will be holding a raffle! Don’t miss out and come celebrate a year of blood sweat and tears with your Hydraulic Family. Kids...

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...