WOD Programming – Week of 4/17/23


Every 2:30 for 5 rounds
3 Back Squats@90% of 3 rep max.
6 Banded Jumps(Purple or Black Again)4 Rounds For Time
50ft DB Farmers Hold Walking Lunges 50/35
6 DB Burpee Deadlifts
8 Box Jump overs 30/24
12 Min Time Cap


On a 12 min Clock
***Athlete must perform 6 sets of 10 bench press@athletes choice. Rest whenever you feel is necessary. Must get all done in 12 minsPartner Sprinting!!
Every 2:00 for 10 Rounds
15/12 Calorie Bike
13/10 Calorie Row
***Partner A will start on the bike while partner B starts on the row. This is an ALL OUT SPRINT EFFORT. Then partners will switch machines every round. Score is total time it takes to do all sprints. Each partner will do 5 on each the bike and row.


Every 2:30 for 5 Rounds
3 Deadlifts@90% of 3 rep max we did a few weeks ago. Goal is to add 5-10lbs from last week.5X3 min AMRAPs
Rest 1:00 Between Efforts
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Shoulder to OH
25 Double Unders
RX: 40/25 if feels good RX+50/35


8 min AMRAP
150m row or 12/9 Calorie Bike
100ft Single arm OH KB/DB Carry-each arm
100ft Single arm banded KB carry-each armRest 2 mins8 Min AMRAP
150m row or 12/9 Calorie Bike
25m Sled rows+25m backwards sled drag
16 Alternating DB Hammer Curls-8 eachRest 2 Mins8 min AMRAP
150m row or 12/9 Calorie Bike
12 Goblet Hold Bulgarian Split Squats-6 each leg
12 Seated Arnold Presses
***Athletes can choose whatever workout they want to do in order.


Murph Prep!!!
5 Rounds For Internal Times
500m run
15 Pull Ups
30 Push Ups
45 Air Squats
Rest 3 minutes in between intervals
Vest Optional
40 min Clock. Score is total time.



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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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