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WOD Programming – Week of 11/14/22

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Monday

Partner Fun!!!

40 Rounds for time as a team, You-Go-I-Go

2 Devil Press, 40s/25s

4 DB Shoulder to Overhead, 40s/25s

3 Burpees Box Jump Overs, 24/20

Tuesday

E2MOM x 6

1 Clean Grip Deadlift, 5 sec ascent

1 Power Clean

5 Rounds for time (8 min cap)

15/12 Calorie Bike

16 Alternating DB Hang Cleans, 50/35

Wednesday

EMOM 12

M1: 8-10 Banded Strict Pull-ups

M2: 40 sec Handstand Walk/Practice

12 min Up-Ladder

2 Calorie Row

2 Strict Pike Push-Ups

2 Pull-Ups

Add 2 reps each time

Thursday

5 rounds each for time

200m Run

250/225m Row

12/10 Calorie Bike

** Rest 4 mins between efforts **

Friday

E2MOM x 5

50ft DB/KB Front Rack Walking Lunge

EMOM 16

M1: 16 Box Jump Overs, 24/20

M2: 16 Slam Balls

M3: 16 Push-ups

M4: 40 sec Max Toes-to-Bar

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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