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WOD Programming – Week of 1/23/23

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Monday

E6MOM x 5
Complete 2 sets of…
6 Bar Facing Burpees
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Thrusters
1 Shoulder to Overhead
50m Farmers Carry, 53s/35s

Tuesday

E2MOM x 6
10 Bulgarian Split Squats, 5 each leg; athlete’s choice

AMRAP 10
30 Double Unders
10 DB Hang Clean and Jerks, athlete’s choice
8 Box Jump Overs, 24/20

Wednesday

20 Rounds For Time
You-Go-I-Go with a partner (10 each)
1 Rope Climb
5 Bench Press
100m Sprint
3 Bench Press

Thursday

E2MOM until Failure
8/6 Cal Row
8/6 Cal Bike
** Add 2 Cals to the Bike each interval
*** When unable to complete the neccessary cals, rest 2 minutes. Then complete…
50/35 Cal Bike or Row at recovery pace

Friday

15 minutes to find a heavy deadlift for the day

For time… (15 min cap)
30-20-10
Single Arm Devil Press, 35/20
Double DB Box Step Overs

Saturday

Sunday

Go outdoors and use your fitness.

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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.

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