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WOD Programming – Week of 12/19/22

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Monday

With a partner…

Teams may complete the work in any order

A – 500m Backwards Sled Drag on the path, switch as desired

B – 3000m Row, switch every 500m

C – 200 Sit Ups, break reps as desired

D – 400m Heavy Farmers Carry, at each break/switch both complete 15 push-ups

Tuesday

Every 2:30 x 5 rounds

3 Front Squats

E3MOM x 5

20 DB Walking Lunges, 50s/35s

15 Burpee Box Jumps, 24/20

Wednesday

E2MOM x 5 Rounds (20 intervals)

1: 25/20 Calorie Row

2: 25/20 calorie bike

3: Max Ball Slams in 90 sec

4: REST

Thursday

For time (30 min cap)

100 American Kettlebell Swings, 35/26

80 Wall Balls

60 Pull Ups

40 Alternating DB Snatches, 50/35

20 Bar Muscle Ups

Friday

E2MOM x 5

1 Power Clean

2 Hang Power Cleans

For time (20 min cap)

800m Run

12 Power Cleans, 185/135

800m Run

9 Power Cleans, 205/145

800m Run

6 Power Cleans, 225/155

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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