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WOD Programming – Week of 3/21/22

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Monday

On a 15 Min Clock,

Build to a heavy back squat for the day

Every 2:30 for 6 Rounds

15/12 Calorie Row

18/15 Calorie Bike

Tuesday

12 Min Clock

Build to a heavy Bench Press for the day

Start with an empty barbell

AMRAP 15

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

*** Rest 2 mins ***

AMRAP 5 starting where you left off

Wednesday

For time (30 min cap)

400m Run

40 Alt Double DB Front Rack Lunges

600m run

40 Double DB Box Step-Up-Overs

600m run

40 Double DB Box Step-Up-Overs

400m run

40 Alt. Double DB Front Rack Lunges

Thursday

5 rounds: 3 min work/2 min rest

500m Row or 1200m/900m Bike

Max Calorie Bike or Row in remaining time.

After Workout

3 rounds

1:00 Plank

1 round of barbell “21’s”

8-12 Ring Dips or 15 box dips

Friday

Every 1:30 for 20 Rounds

For Weight

2 Power Or Squat Cleans, build

For Intensity

Every 1:30 for 20 Rounds

2 Barbell Power cleans or 4 DB Power cleans

3 Bar facing burpees

Saturday

TBD

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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