Category Archives: WOD

Monday April 19

Monday April 19:

Mark 13:31

“Heaven and earth will disappear, but My words will never disappear.”

Spiritual Challenge this week:

Go out of your way to help someone this week.

15 minutes:

5 rounds:

20/15 calorie row

16 box jumps at 24in

12 DBL KB hang cleans

In remaining time max handstand walk

Strength: 5×2 deadlift

5×20 one leg DB Glute bridge (10 each)

Friday April 16

Friday April 16:

Matthew 5:47

“If you are kind only to your friends, how are you different from anyone else? Even pagans do that.”

Run 800 M

50 wall balls

Run 600 M

25 squat thrusters

Run 400 M

18 min cap

Strength: 5×3 bench press

5×6 one leg barbell RDL (3 each)

Thursday April 15

Thursday April 15:

Mark 9:24

“The father instantly cried out, “I do believe, but help me overcome my unbelief!”

75/60 cal Bike

10 pull-up complex (kipping,C2B,bar MU)

25/20 cal bike

EMOM 5 hang power cleans

14 min cap

Strength: 5×4 sandbag cleans

5×4 nordics / glute ham raise

Wednesday April 14

Wednesday April 14:

Mark 4:22

“For everything that is hidden will eventually be brought into the open, and every secret will be brought to light.”

6 rounds:

5 Burpee DB deadlifts

5 Burpee box jumps


6 rounds:

10 one arm DB farmer Step ups (5 each)

5 Strict HSPU

15 min cap

Strength: 5×3 back squat

5×20 adductor plank lifts (10 each)

Tuesday April 13

Tuesday April 13:

Mark 6:6

“And He was amazed at their unbelief. Then Jesus went from villlage to village, teaching the people.”

Row 1600 M

20 DBL DB front squats

10 ring MU

16 DBL DB front squats

8 ring MU

12 DBL DB front squats

6 ring MU

Row 400 M

17 min cap

Strength: 5×1 squat snatch

3×60 sec weighted side plank (30 each)

Monday April 12

Monday April 12:

Revelation 22:12

“Look, I am coming soon, bringing My reward with Me to repay all people according to their deeds.”

Spiritual Challenge this week:

Share the Gospel this week.

15 minutes:

5 rounds:

75 DU

15 Russian KB swings

15 toes to bar

*In remaining time max rep clean & jerks

Strength: 5×3 strict press

5×3 underhand barbell rows

Friday April 9

Friday April 9:

Matthew 5:41

“If a soldier demands that you carry his gear for a mile, carry it two miles.”

2 rounds:

40 walking lunges (20 each)

20 strict toes to bar

40 hollow rocks

20 strict pull-ups

40 abmat sit-ups

20 strict HSPU

16 min cap

Strength: 5×10 barbell lunges (5 each)

5×5 nordics / glute ham raise

Thursday April 8

Thursday April 8:

Philippians 4:6

“Don’t worry about anything, instead pray about everything. Tell God what you need, and thank Him for all He has done.”

Birthday Workout!


600 M row


2 rounds:

20 power cleans

20 wall balls

20 deadlifts

*Every 2 minutes 30 second plank

17 min cap

Strength: Core

Wednesday April 7

Wednesday April 7:

Revelation 16:15

“Look, I will come as unexpectedly as a thief! Blessed are all who are watching for Me, who keep their clothing ready so they will not have to walk around naked and ashamed.”

15 minutes:

3 rounds:

100 DU

4 legless Rope climbs

8 Push jerks

In remaining time max handstand walk

Strength: 5×4 front squat

5×14 One leg DB RDL (7 each)

Tuesday April 6

Tuesday April 6:

Jonah 2:9

“But I will offer sacrifices to you with songs of praise, and I will fulfill all my vows. For my salvation comes from the Lord alone.”

Stretch class tomorrow at 9:15AM!

4 rounds:

Every 5 minutes:

20/15 calorie bike

10 burpee box jumps

2 KB front rack carries (down & back)

3 min cap

Strength: 5×4 bench press

4×10 GHD sit-ups