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18
Jul

Thursday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

100m run

Workout

Metcon (Time)

FOR TIME

1 Mile Run

into…

50-40-30

Pull-up

Push-up*

*Hand Release Optional

-20:00 Hard Cap-

18
Jul

Thursday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2:00 Bike (Alt. :30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Suitcase Deadlifts

10 Wall Squats*

5/5 Single Leg Glute Bridge-Ups

*Start an arms distance away and work your way in, towards the wall.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal. Bike

15 DBL KB Suitcase Deadlifts

10 KB Goblet Squats

17
Jul

Wednesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Bike

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (95/65)|(65/45)

MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

17
Jul

Wednesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS:

30 Mountain Climbers

20 Jumping Jacks

10 Scap Push Ups → Knee Push Ups → HR Knee Push Ups*

*10 DB Renegade rows can also be used as an alternate warm-up movement.

Workout

Metcon (3 Rounds for reps)

EVERY 5:00 FOR 3 SETS

600m Run

30 Hand Release Push-Ups (or Max Reps HR Push-ups in Remaining Time)
Score is number of push-ups per round.

Optional Finisher

Warm-up (No Measure)

2-3 SETS

1:00 Calf Smash on KB Horn

:30 Plank Position to Downdog

16
Jul

Tuesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

16
Jul

Tuesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30s Row

10 Alt. Reverse Lunges

20 Double-Unders/40 Single-Unders

5/5 DB Hang Power Cleans*

*5 Single Arm DB Hang Power Cleans on each side

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 14 Alt. DB Front Rack Reverse Lunges

MIN 3 – 40 Double-Unders or 80 Single-Unders

MIN 4 – 14 DB Hang Power Cleans

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5-10 Rower Pike-Ups

5-10 Rower Hamstring Curls

1:00 Hamstring Smash w/ Foam Roller

15
Jul

Monday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

30 Burpees For Time* (increase pace every 10 burpees!)

*Every 10 Burpees, perform 5 MB Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off for each AMRAP.

15
Jul

Monday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

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