WOD Programming – Week of 1/17/22


10 Rounds for Time (35 min cap)


Burpees Over The Bench


Bench Press 135/95 OR 50% bench press max

***200m run (250m row) before each round

**30 air squat penalty for any failed bench press



6 back squats@65%

E5MOM x 4

15/12 Calorie Bike

50ft Double DB Front Rack Walking Lunge, 50s/35s

50 Double Unders

15 DB Thrusters, 50s/35s


For Time

1500m Row

63 American KBS, 53/35

36 Toes-to-Bar

1000m Row

42 American Kettlebell Swings

24 Chest-to-Bar Pull Ups

500m Row

21 American Kettlebell Swings

12 Bar Muscle-Ups


Cardio Interval Work

100m Run/8/6 Cal Bike (150 Row)

Rest 30 secs

200m Run/15/12 Cal Bike (250m Row)

Rest 1 min

400m Run/30/24 Cal Bike (500m Row)

Rest 2 mins

800m Run/60/48 Cal Bike (1000m Row)

Rest 2 mins

800m Run/60/48 Cal Bike (1000m Row)

Rest 2 mins

400m Run/30/24 Cal Bike (500m Row)

Rest 1 min

200m Run/15/12 Cal Bike (250m Row)

Rest 30 secs

100m Run/8/6 Cal Bike (150 Row)


Death By DT (41 min cap)

Every 2:30 until Failure

1 Round of DT

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

***Starting at 75/45 on the barbell. Adding 5lbs on each side, each round.

*** At failure, remove minimum 20# and continue for the remainder of the intervals.



2 Rope Climbs/3 Rope Get-Ups

6 Ring Dips, strict

8 DB Box Step-Overs, 50’s/35’s

300m Run/350m Row/22/18 Cal Bike


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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