Category Archives: WOD

Friday December 6

Friday December 6:

1 Peter 2:21

“For God called you to do good, even if it means suffering, just as Christ suffered for you. He is your example, and you must follow in his steps.”

12 ring MU

100 DU

120 ft KB farmer carry

8 ring MU

80 DU

120 ft KB farmer carry

4 ring MU

60 DU

120 ft KB farmer carry

2 ring MU

40 DU

120 ft KB farmer carry

Strength: 5×5 ring dips

Thursday December 5

Thursday December 5:

1 Peter 2:17

“Respect everyone, and love the family of believers. Fear God, and respect the king.”

5 rounds:

20 wall balls

3 power cleans

25 ft handstand walk

3 power cleans

Strength: 4×10 side step ups

4×10 one leg RDL

Wednesday December 4

Wednesday December 4:

1 Peter 2:1

“So get rid of all evil behavior. Be done with all deceit, hypocrisy, jealousy, and all unkind speech.”

4 rounds:

20 calorie bike

10 chin ups

5 push jerks

Strength: 5×2 power snatch

Tuesday December 3

Tuesday December 3:

1 Peter 1:16

“For the Scriptures say, “You must be holy because I am holy.”

12 min AMRAP:

1,2,3…DBL KB swings

2,4,6…KB front lunges

2,4,6…Toes to bar

Strength: 5×2 bench press

Monday December 2

Monday December 2:

James 5:7

“Therefore be patient, brethren, until the coming of the Lord. See how the farmer waits for the precious fruit of the earth, waiting patiently for it until it receives the early and latter rain.”

Spiritual Challenge this week:

Make time each day this week to spend with God. Set aside some time out of your regular schedule.

Row 1600 M

Then

2 rounds:

50 air squats

20 burpee box jumps

Strength: 5×2 OH squats

Friday November 29

Friday November 29:

9AM CLASS ONLY

James 2:26

“For as the body without the spirit is dead, so faith without works is dead also.”

5 rounds:

Every 4 minutes:

18 cal bike

5 deficit HSPU

3 hang power snatches

Strength: handstand walk / progressions

Thursday November 28

Thursday November 28:

James 1:22

“But be doers of the word, and not hearers only, deceiving yourselves.”

Team workout at 8AM! Hope you can make it! Happy Thanksgiving!

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12! We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.

Week 56: 1 Chronicles 29, Psalm 27, 111-118, 1 Kings 1-2

Week 57: Psalm 37,71,94,119:1-88, 1 Kings 3-4, 2 Chronicles 1, Psalm 72

Week 58: Psalm 119:89-176, Song of Solomon 1-8, Proverbs 1-4

Week 59: Proverbs 5-15

Week 60: Proverbs 16-24, 1 Kings 5

Week 61: 1 Kings 6, 2 Chronicles 2-3, 1 Kings 7, 2 Chronicles 4, 1 Kings 8

Week 62: 2 Chronicles 5-7, Psalm 136,134,146-150, 1 Kings 9

Week 63: 2 Chronicles 8, Proverbs 25-29, Ecclesiastes 1-3

Week 64: Ecclesiastes 4-12, 1 Kings 10-11

Week 65: 2 Chronicles 9, Proverbs 30-31, 1 Kings 12-14, 2 Chronicles 10

Week 66: 2 Chronicles 11-12, 1 Kings 15:1-24, 2 Chronicles 13-16, 1 Kings 15:25-34, 1 Kings 16

Week 67: 2 Chronicles 17, 1 Kings 17-21

Week 68: 1 Kings 22, 2 Chronicles 18-23

Week 69: Obadiah, Psalm 82-83, 2 Kings 1-6

Week 70: 2 Kings 7-13

Week 71: 2 Chronicles 24, 2 Kings 14, 2 Chronicles 25, Jonah 1-4, 2 Kings 15

Week 72: 2 Chronicles 26, Isaiah 1-8

Week 73: Amos 1-9, 2 Chronicles 27, Isaiah 9

Week 74: Isaiah 10-12, Micah 1-7, 2 Chronicles 28

Week 75: 2 Kings 16-17, Isaiah 13-18

Week 76: Isaiah 19-27, 1 Kings 18:1-8, 2 Chronicles 29

Week 77: 2 Chronicles 30-31, Psalm 48, Hosea 1-9

Week 78: Hosea 10-14, Isaiah 28-33

Week 79: Isaiah 34-39, Psalm 76, Isaiah 40-41

Week 80: Isaiah 42-48, 2 Kings 18:9-37

Week 81: 2 Kings 19, Psalm 46,80,135, Isaiah 49-54

Week 82: Isaiah 55-65

Week 83: Isaiah 66, 2 Kings 20-21, 2 Chronicles 32-33, Nahum 1-3

Week 84: 2 Kings 22-23, 2 Chronicles 34-35, Zephaniah 1-2

Week 85: Zephaniah 3, Jeremiah 1-6

Week 86: Jeremiah 7-13

Week 87: Jeremiah 14-22

Week 88: Jeremiah 23-29

Week 89: Jeremiah 30-35

Week 90: Jeremiah 36-40, Psalm 74,79, 2 Kings 24-25

Week 91: 2 Chronicles 36, Habakkuk 1-3, Jeremiah 41-44

Week 92: Jeremiah 45-51

Week 93: Jeremiah 52, Lamentations 1-5, Ezekiel 1-2

Week 94: Ezekiel 3-12

Week 95: Ezekiel 13-19

Week 96: Ezekiel 20-25

Week 97: Ezekiel 26-32

Week 98: Ezekiel 33-39

Week 99: Ezekiel 40-45

Tuesday November 26

Tuesday November 26:

Psalm 105:1

“Oh, give thanks to the Lord! Call upon His name; Make known His deeds among the peoples!”

Run 600 M

15 deadlifts

15 DB front rack step ups

Run 400 M

12 deadlifts

12 front rack step ups

Run 200 M

9 deadlifts

9 front rack step ups

Strength: 5×2 strict press

Monday November 25

Monday November 25:

Genesis 1:1

“In the beginning God created the heavens and the earth.”

Spiritual Challenge this week:

Read the book of James. Write down one thing each day that stands out.

Birthday Workout!

“Dave”

Partner workout:

1974 M row

45 strict pull-ups

45 strict push-ups

45 squat clean & jerks

45 strict dips

74 calorie bike