(703) 266-0118 ethanb@thenzone.com

April 26, 2017

Strength: Deadlift 5×5 Metcon: Helen 3 Rounds 400 Meter Run 21 Kettlebell Swings 24/16 12 Pull-Ups Core/Accessory: 3 x 10 Hanging Leg Raises

April 07, 2017

Strength: 5:00 to set Max Effort Set of Push-ups  Then: 5 sets at 25% of the max effort set (so, if you got 20, you’d do 5 sets of 5) Metcon “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups  Core/Accessory Tabata...

April 03, 2017

Skill Work “Test Day” 5:00 to set 1 max UB set of pull-ups (kipping or strict) Then: 20 Pull-up Negatives 25 Supinated Rows (on racked barbell or rings) 2 x 30 sec Plank  Metcon AMRAP 10:00 10 HSPU 15 Forward Front Rack Lunges (115#/75#) Core/Accessory 4x...

March 27, 2017

Strength One Arm Dumbbell Rows 5-5-5-5-5 (each arm) *executed with one knee on a bench, flat back. MetCon 3 RFT Run 200 Meters 20 pull-ups 12 Alternating Pistols Core/Accessory 3×10 V-Ups 3×15 Hip Extensions (no...

March 21, 2017

Strength Bent Over Barbell Row: 8-8-8 *pick a manageable weight and stick with it for all sets. Metcon For Time: Run 2 Laps around the Building Then 3 Rounds 10 Pull-ups 5 Front Squat (135#/95#) Then Run 1 Lap around the Building Then 3 Rounds 25 Abmat Sit-ups 5 OHS...

February 17, 2017

Strength 20:00 to find a 5RM Back Squat Metcon 2 RFT 21 Deadlifts (185/125) 21 Pull-ups  21 Cleans (185/125) *squat or power allowed 21 Ring Dips  Core/Accessory MOBILIZE!  Find something sticky or achy and take some time to fix...

January 24, 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 Seated Box Jump 2-2-2-2 *Increase height each set Metcon For Time 30 Pull-ups Row 1k 100 Double Unders Row 750 meter 75 Double...

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....

January 19, 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/Skill 15:00 to work on Handstand Push-ups. If you have kipping HSPU, than work up to (1) max effort set of strict HSPU. The...

January 05, 2017

Strength Strength/Skill: Snatch Grip Deadlift @110% of 1RM Snatch 3-3-3-3-3 MetCon AMRAP in 10 minutes  30 Wall Balls  15 Pull-ups Core/Accessory 3x ME Plank Holds on Elbows