WOD Programming – Week of 4/10/23


Every 2:30 for 5 Rounds
3 Deadlifts@90% of the 3 rep max that you hit a few weeks ago. Based on feel if you didn’t do that.
10 walking DB RDLs-5 each leg6 Rounds
2:00 Work and 1:00 Rest
15/12 Calorie Assault Bike
14 Alternating DB Snatches 40/25 RX+:50/35. Only RX+ if you feel fine after part one. RX is 40/25
Max Push Ups in Remaining Time
Goal for men:135+ push ups
Goal for women:115+ push ups


Every 3:00 for 5 rounds
400m run or 500m row
Max Strict Press@50% in remaining timeRest 3:00Every 2:00 for 5 Rounds
200m Run or 250m row
Max Strict Press@60% in remaining timeRest 3:00Every 1:00 for 5 Rounds
100m run or 150m row
Max Strict Press@70% in remaining time
***There is no rest time in between rounds. It’s up to you when you wanna stop the strict press and move to the next round. 3:00 is to add weight and rest. Prefer people to run. Strict press can be from the rack OR the ground. Up to athletes.


Every 2:30 for 5 Rounds
3 Back Squats@80%+. Building to at least 90%.
6 Banded Jumps. Purple or black band9 Min AMRAP Up Ladder
1 Burpee Box Jump Over 24/20
1 Wall Walk
1 Goblet Squat 63/44(orange and gray)
***Add 1 rep to each movement each time through.


40 min EMOM
1.) Max Cal Row
2.) Max Cal Bike
3.) Max Walking Lunges
***One athlete working at a time. Each athlete can have their own machine if the class allows. Switch as you see fit. Score will be max reps for the day. Write down all 3 numbers after each time through. Can switch row and bike if not enough machine


30 Min EMOM
5 pull ups
10 push ups
15 air squats2 Choices
3 pull ups
8 push ups
12 air squatsNon Vested
As written
***If you do not make it in the minute, take off a minute and cut it down and continue. If you wanna do the regular workout with the vest, god speed.



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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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