WOD Programming – Week of 2/13/23


15 mins to Establish a 3 rep max Back Squat10 min AMRAP
100m run or 150m row
10 DB step ups(not overs)35/20
5 Burpee Deadlifts 35/20
***Both DBs will be the same for step ups and BD.


Every 2:30 for 6 rounds
5 strict press-BUILD
10-15 Push Ups3 Rounds for Time
100m Farmers Carry
100ft Walking Lunges-no weight
25 DB Bench Press
15 minute cap***Pretty straight forward. Build on the first part.


“Fight Gone Bad”
3 Rounds For Total Reps
1:00 at each station
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Row for Calories
Rest***Score is total reps for the day. Good baseline workout for the upcoming phase


With a Partner!!!
3 rounds each for time
300/250m Row
50/40 Calorie Bike
300/250m row
One partner is doing this work, while the other partner is doing:
25 Ab mat sit ups
12 DB plank pull throughs
10 Paloff press-each side
***When the partner is done with these exercises, rest until other partner is done.


Every 2:30 for 6 rounds
5 Front Squats(Up to athlete)
15 banded glute bridges

Rest 5:00 and use to TransitionEvery 2:30 for 6 rounds
12/9 Calorie Bike
40 Double Unders(80 singles)
10 Thrusters 95/65



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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