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WOD

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13
Aug

Tuesday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

13
Aug

Tuesday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

250m Row @40-minute pace (or ~20 strokes per minute)

5 Inch-Worms w/Push-Up

250m Row @20-minute pace (or ~25 strokes per minute)

5 Tall Plank to Down Dog

250m Row @Workout Pace

5 Up-Downs Over the Erg

Workout

Metcon (7 Rounds for time)

7 SETS

250m Row

7 Burpees Over Erg

-Rest 1:00 b/t Sets-

-20:00 Hard Cap-

12
Aug

Monday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

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

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

12
Aug

Monday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

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

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 Jumping Air Squats

5/5 Single Leg Glute Bridge-Ups

5 Straight Arm Kettlebell Swings

5 High Pull + Punch Kettlebell Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

25 Cal Bike

25 Kettlebell Swings

-16:00 Time Cap-

11
Aug

Sunday

Zero Machine CrossFit – ZM:30

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12 DBL Russian Kettlebell Swings

MIN 2 – Max Wall Sit

MIN 3 – 12 KB Push Press

MIN 4 – Max DBL KB Front Rack Hold

Optional Finisher

Warm-up (No Measure)

3 SETS

Max Banded Lat Pull Downs

Max Banded Tricep Extensions

-Rest as Needed b/t Sets-

11
Aug

Sunday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

8 Push-ups

8 Front Rack Reverse Lunges (75/55)|(65/45)

*Every 2:00 including 3,2,1 go…perform 8 Hang Muscle Snatch (75/55)|(65/45)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Quad Smash (L)

2:00 Quad Smash (R)

2:00 Pec Smash (L)

2:00 Pec Smash (R)

10
Aug

Saturday

Zero Machine CrossFit – ZM:30

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

50 Burpees

70 Alt. DB Snatch

90 Sit-Ups

*Teams can split reps however they want. While P1 is doing Burpees, P2 is holding a plate overhead. While P1 is doing DB Snatches, P2 is holding a Tuck Hold. While P1 is doing Sit-ups, P2 is holding a Plank.

10
Aug

Saturday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB FS Squats

10 MB G2OH

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit