Rx & Intensity Programming – Week of 6/28/21




11 Rounds for time

6 Burpees

12 Ab-mat Sit-ups

16 Box Jumps, 24/20

200m run

Memorial WOD dedicated to Barrett Michalik who passed away on June 12, 2016 at the age of 11 due to cancer.

Movements are those that Barrett liked to do when he worked out with his dad. Barrett loved Burpees and Box Jumps.

11 rounds for Barrett’s age

6-12-16 reps for the date when Barrett passed


Every 2:30 for 6 rounds

3 back squats@85-90%

51X1 Tempo

5 Rounds for time

15/12 Calorie Bike

30ft Double DB Front Rack Walking Lunges, 50/35


E2MOM x 5

100m run+1 Push Press

For time (15 min  cap)

21 DB Push Press, 50/35

21 Pull-Ups

100m Run

15 DB Push Press

15 Pull-Ups

200m Run

9 DB Push Press

9 Pull Ups

400m Run


Partner Shenanigans!

For time:

1 Mile sled drag (3×45’s men, 2×45’s women)

***Partner 1 is dragging the sled behind with straps over shoulders. P2 farmer carrying 2×53/35. Switch as desired.


8 Rounds-1:00 Work/0:30 seconds Rest


12 Alternating DB Snatches, 50/35

6 Bar Facing Burpees

6 Toes to bar

Rest 5 mins

8 Rounds-1:00 work/0:30 seconds rest


6 Thrusters, 115/80

6 Push Ups

6 Box Jumps, 24/20 


Teams of 3 (27 min cap)

In 8 min…

150 Medball Cleans, 20/14

** Rest 4 min **


Partner 1: 15cal/12cal Row or Bike

Partner 2: Walking lunges

Partner 3: Toes to bar


Go outdoors and use your fitness.



Program #1 (7)

7 Min Up-Ladder

2 DB Burpees (2xDB)

2 Chin-Ups/2x Supinated Ring Rows

** add 1 rep each round

Program #2 (12)

4 Rounds with 2xKB/DB; moderate – heavy

30 Sec Suitcase Hold, into…

30 Sec Front Rack Hold, into…

30 Second Overhead Hold

Rest 90 sec

Program #3 (9)


100 Single Unders/Speed Steps (no doubles)

12 Jump Lunges

45 sec Wall Sit, weighted


Program #1 (8)

AMRAP 8, with a Partner

5 Ball Slams

5/5 Single Arm Snatch

** P1 – completes reps; P2 – static hold of choice

Program #2 (12)

Buy-In: 1500m Row/1200m Run/90 Cal Bike


8 Bench/Box Dips

6 Jumping Goblet Squats

Program #3 (9)

5 Rounds

10 V-Up

10 Tuck-Ups

10 Hollow Rocks

10 sec Hollow Hold

Rest 1 min


Program #1 (40)

AMRAP 40 with a Partner

40 Deadlifts

200m Run/15 Cal Bike/250m Row, both

40 KB Swings

200m Run/15 Cal Bike/250m Row, both

40 Thruster+Push Press,  2xDB/KB

200m Run/15 Cal Bike/250m Row, both

40 Medball Pass Sit-Ups

200m Run/15 Cal Bike/250m Row, both

40 Lateral Box Jump Overs

200m Run/15 Cal Bike/250m Row, both

40 Pull-ups

200m Run/15 Cal Bike/250m Row, both

** Unless noted, P1 Works, P2 Rests. Break Reps as desired.


Program #1 (24)

Every 90 sec x 8 Rounds

100m Run/150m Row/8 Cal Bike

5 Burpees

Max Alt. Single Arm Hang Clean and Split Jerk

Rest 90 seconds

Program #2 (5)


20 Alternating Supermans

20 Medball Alternating Toe Taps


Program #1 (16)

21-15-9 Hang Squat Cleans (2xDB; BB)

42-30-18 Hand Release Push-ups

Program #2 (10)

Tabata x 2 – 8 rounds of 20 sec work/10 sec rest

T1: Side Plank Toe Touch, alternate

2 Min Rest

T2: Split Stance Romanian Deadlift (1xKB/DB; alternate)


Program #1 (40)

With a partner…

10x150m Row

10x20m Bear Crawl + KB/DB Pull-Through, heavy

10×15 Cal Bike

150 Burpee to Target, break reps as desired

** P1 works, P2 rests. Must finish one movement before moving on.


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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