WOD Programming – Week of 7/4/22


Happy 4th of July.

No classes.


Every 1:30 for 6 Rounds

2 Hang Power Cleans

1 Hang Squat Cleans

E2MOM x 10

12/9 Calorie Row

X Lateral Burpee Over Bar

5 Hang Power cleansRounds

Rounds 1 and 2: 95/65, X=7

Rounds 3 and 4: 135/95, X=6

Rounds 5 and 6: 155/105, X=5

Rounds 7 and 8: 185/135, X=4

Rounds 9 and 10: Athletes choice, X=3

****All hang power cleans must be unbroken.


E4MOM x 6

18/15 Calorie Bike

200m Row-Ski/150m Run

25 AbMat Sit-Ups

5 Single Arm KB Push Press, each arm

AMRAP 10 with an empty barbell

10 Curls

10 Box/Bench Dips

10 Bent Over Rows

10 Strict Presses


E2MOM x 6 Rounds

50ft Double KB Front Rack Lunges, weight is athlete’s choice

5 Rounds For Time (15 min cap)

20 American Kettlebell Swings, 53/35

16 Goblet Hold Box Step Ups, 53/35, 24″/20″

12 Double-DB Deadlifts, weight is athlete’s Choice


EMOM x 8

M1: 6-10 Strict Pull-Ups (banded allowed)

M2: 10-15 Empty BB High Pulls

For Time (16 min cap)

2400m/1800m bike OR 800m Run OR 1000m/925m Row

30 Toes to Bar

50 Alternating DB Snatches 50/35 (35 reps @ 75/50 option)

30 Toes to Bar

20 Burpees Wall Get-Up-and-Overs, 48″/40″


EMOM x 6

M1: 3 Front Squats, 70% 1RM

M2: 3 Back Squats, weight same as Front Squat

For Time (18 min cap)

10 Pull-Ups

100 Double Unders

10 Box Jumps

20 Pull-Ups

100 Double Unders

20 Box Jumps

30 Pull-Ups

100 Double Unders

30 Box Jumps


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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