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WOD Programming – Week of 12/20/21

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Monday

For time (35 min Cap)

10 Wall Walks

15 Barbell Clusters, 135/95

5 Rope Climbs/10 Rope Get-ups

5 Wall Walks

10 Barbell Clusters, 155/105

5 Rope Climbs/10 Rope Get-ups

5 Wall Walks

5 Rope Climbs/10 Rope Get-ups

15 Barbell Clusters, 135/95

10 Wall Walks

Tuesday

E2MOM x 6

7 Bulgarian Split Squats, each leg.

5 Rounds For Time

100m Sled Push

14 Double-KB Front Rack Step-Ups, 24/20

20 AbMat Sit-Ups

Wednesday

EMOM x 10 – Choose 1

Option A: 3 Power Snatches, BB

Option B: 8 DB Snatches + 6 Sit-Ups

E6MOM x 4

400m Run/500m row

20 Hang KB Snatches

25/20 Calorie Bike/Row

Thursday

AMRAP 7, using an empty barbell

5 Sumo Deadlift HIgh Pulls

5 Bent Over Row

5 Biceps Curls

5 Straight Leg Deadlifts

***Add 5 reps to each movement every round

** Rest 3 mins **

AMRAP 6

8/6 Calorie Row or Bike

20 DB or BB RDL March

** Rest 2 mins **

AMRAP 5

3 to 5 Bench Press

20 Landmine Russian twists

Friday

7AM and 8:30AM Classes only

Ugly Sweater WOD

Saturday

Happy Holidays – No Classes

Home Workout

(40 sec work/20 sec rest) x3 Rounds

Plank Up-Downs

Straddle Sit-Ups

Handstand/Pike Hold

Lateral Sprawls

Rest 1 min after each round

** Feet on sofa/table for pike hold, if needed

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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