Rx & Intensity Programming – Week of 5/24/21



Every 2:30 for 8 rounds

2 Back Squats@90%+


25ft Double DB front rack walking lunges, 2×50/35

6 DB Burpees


7 mins to Build to a Heavy Weighted Strict Pull Up

(Scaled: EMOM x 7 – 15-20 Ring Rows)

** Rest 2 mins **

For time

Buy In: 1000/900m Row


30 Alternating DB snatches, 50/35

40 Empty Barbell Front Rack Step-Ups, 45/35

20 Alternating DB Snatches

30 Empty Barbell Front Rack Step-Ups

10 Alternating DB snatches

20 Empty Barbell Front Rack Step-Ups


Cash-Out: 500/450m Row 


Age Online Qualifier Workout #1

5 Rounds for Time (20 min cap)

15 Handstand Push-Ups

15 DB Shoulder to Overhead, 2×50/35

15 Calorie Row


You-Go-I-Go Partner Euphoria!!!!

10 Rounds For Time (5 each person)

18/15 Calorie Assault Bike

50m Sled Push, 4×45/2×45 plates

25 Air Squats


EMOM x 15

Build to a Max weight for the complex of…

1 Power Clean+2 Hang Squat Cleans

** Rest 2 mins **

EMOM x 7

1 Power Clean+2 Hang Squat Cleans @ heaviest weight used for Part 1


EMOM x 21

Minute 1: 12/9cal Row

Minute 2: 12 Ball Slams

Minute 3: 12 Box Jump Overs (24″/20″)

** Add 1 cal/rep to each movement each round


Go outdoors and use your fitness.



Program #1 (30)

100 DB Deadlifts, 2xDB/KB

80 DB Bench Press, 2xDB/KB

60 DB Cleans, 2xDB/KB

40 DB Bench Press, 2xDB/KB

20 DB Deadlifts, 2xDB/KB


Program #1 (18)

1km Row/800m Run/60 Cal Bike

750m Row/600m Run/45 Cal Bike

500m Row/400m Run/30 Cal Bike

250m Row/250m Row/15 Cal Bike

** 10 Burpee Knee to Elbow after each interval

Program #2 (8)

EMOM x 4 Rounds

M1: 12 Alt. Single Arm Thrusters, 2xDB/KB

M2: 30 sec Leg Lift Overs, L+R=1


Program #1 (31)

5 Rounds: 40sec Work/20 sec Rest; Rotate

** 90 sec Rest after each round

Reverse Grip Battle Rope Alt. Waves

Tire Jump Through

Push-Up Knee Tuck, R + Push-Up Knee Tuck, L

Wall-Sit, weighted

100m Sprint/8 Cal Bike Sprint


Program #1 (14)

EMOM x 7

5 Deadlifts (30×1)

Program #2 (6)


Goblet Squat Jumps, 1xDB/KB

Z-Press, 2xDB

Program #3 (8)

8 min Up-Ladder

100m Run/8 Cals

8 Plyo Box Step-Ups, 4 Left/4 Right

** Add 4 Reps each round; Run/Cals stay the same


Program #1 (14)

AMRAP 14 with a Partner…

100m Run, together

20 Back-to-Back Rotating Medball Passes, 10 left/10 right

18 Standing Medball Chest Passes, 9 each

16 Burpee Over Partner, 8 each

20m Wheelbarrow Walk, 10m each

Program #2 (16)

1000m Row/800m Run/60 Cal Bike

30 Reverse Burpees

50 Push Press, BB or 2xDB/KB

1000m Row/800m Run/60 Cal Bike


Program #1 (15)

5 Rounds – 30 sec work/30 sec Rest; Rotate.

DB Burpee Power Cleans, 2xDB

Lateral Hop Overs

Kettlebell Swings

Program #2 (14)

50 TRX Mountain Climbers (L+R=1)

400m Run/30 Cals

50 Alt. Arm Snatch

400m Run/30 Cals

50 Russian Twists (L+R=1)


Go outdoors and use your fitness.

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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

Alex Velasquez


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


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