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WOD Programming – Week of 10/17/22

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Monday

5 Rounds For Time

10 Burpee Box Jump-Overs, 24/20

10 Handstand Push-Ups

** Rest 3 mins **

5 Rounds For Time

6 Burpee Box Jump Overs, 30/24

6 Deficit Handstand Push-Ups, 4.5in men/3in women

** Rest 3 mins **

For time…

150ft HS walk OR 3:00 HS walk Practice OR 200ft Bear Crawl

Tuesday

Every 2:45 for 10 Rounds

200m Run

10 Toes-to-Bar

5 Sandbag Cleans

Wednesday

E2MOM x 6

1 Push Press

3 Push Jerks

For time (15 min cap)

20/16 Calorie Bike

20 Bar Facing Burpees

40 Thrusters, 95/65

20 Bar Facing Burpees

20/16 Calorie Bike

Thursday

PARTNER CARDIO PARTY

As a team…

120-90-60-30

Calorie Bike

Calorie Row

*** Every 3:30, both partners complete a 50m farmers carry.

*** Split calories as desired

Friday

Every 2:30 for 6 rounds

1 Deadlift

20 Banded Glute Bridges

(3 min Work/1 min Rest) x 4

3 Devil Presses, 50s/35s

5 Push-Ups

7 Air Squats

***Vest optional

Saturday

TBD

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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