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WOD Programming – Week of 12/12/22

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Monday

E2MOM x 6 rounds

4 Front Squats

** build from 11/29/22

EMOM 16

M1: 12 DB Thrusters, 35s/20s

M2: 100m Run

M3: 12 DB Box Step Ups, 35s/20s

M4: 100m Run

Tuesday

Every 1:30 for 6 rounds

Rounds 1/3/5: 5 Bench Press, 85-90% 1 RM

Rounds 2/4/6: 10-12 Banded Strict Pull-ups

AMRAP 5

5 Pull-ups

10 Push-ups

15 Russian Kettlebell Swings, 72/53

** Rest 1 minute **

AMRAP 4

Same as above. Start where you left off.

** Rest 1 minute **

AMRAP 3

Same as above. Start where you left off.

Wednesday

6 Intervals each for time

30/24 Calorie Assault Bike

16 Alternating DB Snatches + Shoulder to Overhead, 50/35.

Rest 2:00 after each interval

Thursday

4 Rounds (40 min cap)

600m Burden Run, medball/slamball

50m Heavy Farmers Carry, DBs/KBs

300m Run w/ Sandbag

50m Backward Sled Drag

** run with a weighted vest, if desired

Friday

PARTNER FUN!

50-40-30-20-10

Calorie Row

Wall Balls

** Both partners complete 15 Burpee Box Jump Overs, 24/20 after each set

note: Break up Cal Row and Wall Ball reps as desired

Or…

Partake in the 12 Days of Christmas WOD at 6PM

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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