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18
Sep

Wednesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm DB Up-Downs*

25ft High Knees

5/5 DB Deadlifts (sumo or suitcase style)

25ft. Butt Kickers

5/5 Single Arm Strict Press

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

200m Run

5/5 Single Arm DB Burpees

7/7 Single Arm DB Push Press

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB High Pulls

:20 Tuck Hold

5/5 Single Leg DB RDL

18
Sep

Wednesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Front Squat

*Build to 3RM Front Squat

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

17
Sep

Tuesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Single-Unders → :20 Double-Under practice

10 Air Squats → 10 Alt. Bodyweight Lunges

5 KB Sumo DL + 5 Upright Rows → 5 SDHP

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

5 KB SDHP

10 Alt. KB Lunges

15 Double-Unders

-Rest 1:00 b/t Sets-

17
Sep

Tuesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

16
Sep

Monday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

4 ROUNDS (4:00 in total)

:15 WORK AT EACH MOVEMENT

Jumping Jacks

Groiners (or mountain climbers)

Up-Downs

Med. Ball Deadlifts

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 15 Med. Ball Squat Cleans

MIN 3 – 10 V-Ups

16
Sep

Monday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

15
Sep

Sunday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

20 Plate Hops

10 Plate Ground to Overhead

30 Russian Twists

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 14:00 RUNNING CLOCK…

50/40 Cal Bike

Immediately into ….

AMRAP in Remaining Time of:

20 Slam Balls

10 Alt. Slam Ball Step-Ups

10 Hollow Rocks

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-7:00 of Yoga/Stretch Flow…

Tall Plank to Down Dog

Half Pigeon Pose

Up-Dog

Moose Antlers

15
Sep

Sunday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

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