WOD Programming – Week of 3/20/23


3 Rounds for Time
400m Run
21 Kettlebell Swings 53/35
12 Pull Ups
15 Min Time Cap

Rest 10 mins

3 Rounds for Time
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
15 min Time Cap


Every 2:30 for 6 rounds
6 Strict press@65% and build if you can.
10 DB Bench Press5 Rounds for time
25m HEAVY Sled Rows(hydrant and back)
12 DB Push Press 50/35
10 DB Plank Rows-4 each side 50/35
16 Min Time Cap


Every 2:00 for 6 rounds
5 Back Squats@75% and build if it feels good.

12 Min AMRAP
6 Barbell Front Rack Lunges 95/65
12/9 Calorie Bike
6 Barbell Front Rack Lunges 95/65
6 Bar facing Burpees


30 min AMRAP
400m run/500m row/30/24 Cal Bike
12 DB Box Step Ups 20in all
20 Russian Twists(weight up to athlete)
20 Single leg V-ups-10 each side
100ft single arm banded KB carry-each arm
***Just some movement today. No score just move your way through.


10 min AMRAP
8 Bench Press@135/95
8 Strict Pull UpsRest 4 mins

8 min AMRAP
6 Bench Press@165/105
6 Weighted Strict Pull Ups 25/10lbsRest 4 mins

6 min AMRAP
4 Bench Press@185/125
4 Weighted Pull Ups 45/25lbs

Rest 2 Mins

For time
50 Calorie Bike/Row
800m run



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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