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17
Aug

Saturday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

40 Pull-ups

40 Walking Lunges

800m Run

40 Toe 2 Bar

40 Walking Lunges

400m Run

20 Pull-ups

20 Walking Lunges

400m Run

20 Toe 2 Bar

20 Walking Lunges

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

17
Aug

Saturday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Alt. DB Rows in Plank*

5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press

5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift

* In the top of a push-up, alternate row (right) + row (left)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows

MIN 2 – 5 Up-Downs + 12 DB Push-ups

MIN 3 – 5 Up-Downs + 14 DB Suitcase Deadlifts

16
Aug

Friday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

Play a game!

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 7 MINUTES*

2-4-6-8-10 …

DB Power Cleans

Sit-ups

*After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats.

-Rest 3:00-

Repeat AMRAP!

16
Aug

Friday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

15
Aug

Thursday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

1:00 Row (EZ → MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard Effort)

10 Straight Leg Swings (forward/back + Side to Side)

Workout

Metcon (Time)

FOR TIME

750/500m Row

600m Run

40/30 Cal Bike

-Rest 2:00-

40/30 Cal Bike

600m Run

750/500m Row

-20:00 Hard Cap-

15
Aug

Thursday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

14
Aug

Wednesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Snatches (Right Arm)

6 Alt. DB Overhead Lunges (Right Arm)

60 Double-Unders or 120 Single-Unders

6 DB Snatches (Left Arm)

6 Alt. DB Overhead Lunges (Left Arm)

-Rest 3:00-

Repeat AMRAP!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

:30 Hollow Hold

30 Weighted Russian Twists

:30 Side Plank (R/L)

14
Aug

Wednesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.