Glory “Fabulous 40′′ Partner WOD – Happy Birthday Steph! 40 Push-Ups 40 V- Ups 40 KB Swings (24/16) 40 Deadlifts (135/95) 40 Mountain Climbers (1+1=1) 40 Push Press (135/95) 40 Ab Mat Sit Ups 40 Wall Balls (20/14) 40 Back Squats (135/95) 40 Cleans (135/95) 40 Box Jump (24/20) 40 C2B Pull Ups 40 …
A. For Quality: 50 Ring Rows with feet on a 20 inch box 50 Deficit pushups (Stack plates underneath hands for deficit) You can break up these reps however you would like. The goal here is for full range of motion/ quality reps. I would rather see small sets and good reps then rushing …
A. Back Squat- Spend 25 minutes working up to a 1RM. Make sure you warm up and add weight slowly. Take your time between sets. We will be starting a 12-week squat cycle next week and your one-rep max will be used as the base for all your squat percentages. B. 15 min AMRAP: 12 …
Glory “Crain” 2 rounds for time of: 34 Push Ups 50 Yard Sprint 34 Deadlifts (135/95) 50 Yard Sprint 34 Box Jumps (24/20) 50 Yard Sprint 34 Clean and Jerks (95/65) 50 Yard Sprint 34 Burpees 50 Yard Sprint 34 Wall Balls (20/14) 50 Yard Sprint 34 Pull Ups 50 Yard Sprint
Goals 3 rounds of Snatch work: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep at 90% Glory 12 Minute AMRAP of: 10 KB Swings (24/16) 60 Double Unders 6 10m Shuttle sprints (every turn around counts as a rep)
Goals 3 sets of: 30 Hip Extensions 20 GHD Sit Ups 10 Strict Toes to Bar Glory With a running clock complete 15-12-9: Thrusters (95/65) Box Jumps (24/20) rest equal time, then… 15-12-9: Calorie Row Bar Facing Burpees
Goals 2×10 Back Squat Glory Teams of 3 complete AMRAP 16 of the following triplet: 100 Front Squats (185/135) 20 Chest to Bar Pull Ups 30 Deads (185/135) Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before …
Goals F.I.T. Test 2 Minutes ME of: Push Ups Glory 50 Cal Row 50 Box Jumps (24/20) 25 Power Cleans 135/95) 25 Burpees over Bar
Glory “Griff” 800m Run (2 laps outside edge of parking lot) Backward 400m Run 800m Run Backward 400m Run Then “Rahoi” 12 Minute AMRAP of: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar Facing Burpees
Glory 3 Rounds For Time of: 20 Jerks (135/95) 20 GHD Sit Ups 20 Deadlifts (135/95) Rest 4 Minutes Then In Teams of 2: 15 Minute AMRAP of: 4 Alternating KB Sntaches (32/24) + 15 Calorie Row * One teammate completes a full round before switching.
COACH
Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.
He brings a wealth of knowledge and a great attitude to our growing community!
M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist
COACH
After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.
I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.
Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath