WOD Programming – Week of 3/14/22


Re-do WORKOUT 23.3


Every 1:30 for 7 rounds

3-6 Bench Press


10/8 Calorie Bike SPRINT

12 Double DB Strict Press, athlete’s choice

15 KB Deadlifts, athlete’s choice


1 Mile Run (2000m Row)

** Rest 3 mins **

800m Run@mile pace (1000m row@2k pace)

100m walk (150m slow row)

200m Run@faster pace (250m row@faster than 2k pace)

** Rest 2 mins **

600m run@mile pace (750m row@2k pace)

100m walk (150m slow row)

200m run@much faster pace (250m row@faster than 2k pace)

** Rest 2 mins **

400m run@mile pace (500m row@2k pace)

100m walk (150m slow row)

200m run@sprint pace (250m row@faster than 2k pace)


E2MOM x 5

50m Farmers Carry

10 Paloff Press, each side


10/8 Calorie Bike/Row or 150m run

10 Dead Hanging knee raises, knees above hips

15 Double DB Hang Clean and Press, 35’s/20’s


Every 1:30 for 6 rounds

50m Double Overhead KB/DB carry

For time (20 min cap)


Box Jump Overs 24/20

Russian Kettlebell Swings, HEAVY

***EMOM perform 5 push ups


On a 12 min Clock….

3 rounds of at your own pace of:

12 DB Bench Press

15 Banded Glute Bridges

20 Landmine Rotators

25 Banded Triceps Extensions

On a 12 min Clock…

3 Rounds For Time

200 Single Unders/Speed Steps (no double-unders)

40 Empty Barbel Push Presses

40 Ring Rows/TRX Rows


3 Rounds (16 min cap)

400m Run (30/24 Cal Bike)

18 Pull-Ups

18 Cleans, 95/65

Max Sit-Ups in time remaining

*** Rest 3 min ***

3 Rounds (16 min cap)

500m Row

18 Front Squats, 95/65

1 min Plank Hold

Max Penguins in time remaining


Go outdoors and use your fitness.

Leave a Comment

Your email address will not be published. Required fields are marked *


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!



Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.

He brings a wealth of knowledge and a great attitude to our growing community!


M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist

Alex Velasquez


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.


Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$20 Per Class

OUR Information:


9556 Park Meadows Drive Ste 400, Lone Tree, CO 80124


We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.