WOD Programming – Week of 6/27/22



1 Clean and Jerk

2 Bar Facing Burpees

3 Toes to Bar


E2MOM x 5

Back squat



25ft Front Rack KB Lunges, 50s/35s

1 Rope Climb

25ft Suitcase KB Lunges, 50s/35s

10 KB Deadlifts, 50s/35s

1 Rope Climb



2 Heavy Strict Presses, 70-75% 1RM; from rack

Max UNBROKEN set of DB Push presses, 35s/25s

AMRAP 5 – Weight Vest Optional

15/12 Calorie Bike

15 Push Ups

15 Table Rows/Ring Rows

** Rest 2 mins **

AMRAP 5 – Weight Vest Optional

12/9 Cal Assault Bike

12 Push-Ups

12 Table/Ring Rows

** Rest 2 mins **

AMRAP 5 – Weight Vest Optional

9/7 Cal Assault Bike

9 Push Ups

9 Table/Ring Rows


3 Rounds – 6:00 Work/1:30 Rest

800m Run OR 1000m Row

Max Calorie Row in remaining time. (If rowing first, sub bike for max Cal)

** Rest an additional 2 Min after last round (i.e. 3:30 rest) **

3 Rounds – 4:00 Work/1:00 Rest

400m Run OR 500m Row

Max Calorie Row in Remaining Time. (If rowing first, sub bike for max Cal)



20 Rounds For Time-You go I go (10 rounds each) (32 min cap)

3 Barbell Power Snatches, weight is athlete’s choice

8 Box Jump Overs. 24/20

35 Double Unders

** Rest 3 mins after Partner 2 finishes their last round. **

As a partnership, You-Go-I-Go (4 min cap)

30 Snatches for time, 15 each (i.e. alternating singles)


“4th of July America Workout”

4 Rounds For Time (45 min cap)

300m Run/350/300m Row-Ski/23/18 Cal Bike

24 Toes to Bar

24 Box Jumps, 24/20

24 Goblet Squats

24 Hand Release Push-Ups

24 Calorie Machine

24 Air Squats

7 movements for the month of July. 4 rounds for the 4th day of July. The reps in the workout total 1776…the year our nation began.

This workout can be completed solo or with a partner. If partnered, both complete the run/row/ski/bike and share the 24 reps for each movement as a team.


Go outdoors and use your fitness.

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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


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