Category Archives: WOD

Tuesday July 28

Tuesday July 28:

Psalm 34:19

“Many are the afflictions of the righteous, But the Lord delivers him out of them all.”

4 rounds:

10 barbell lunges
15 burpee box jumps

Strength: 5×3 hang squat snatch

Monday July 27

Monday July 27:

Philippians 2:2

“fulfill my joy by being like-minded, having the same love, being of one accord, of one mind.”

Spiritual Challenge this week:

Read the book of Philippians and find how many times that joy is mentioned.



Squat thrusters

Strength: 5×3 front squat

Saturday July 25

Saturday July 25:

James 5:17

“Elijah was a man with a nature like ours, and he prayed earnestly that it would not rain; and it did not rain on the land for three years and six months.”

5 rounds:

20 wall balls
10 deadlifts

Strength: 5×2 power snatch

Friday July 24

Friday July 24:

Colossians 3:23

“And whatever you do, do it heartily, as to the Lord and not to men”


Toes to bar
Box jumps

Strength: Core work

Thursday July 23

Thursday July 23:

Proverbs 3:5-6

“Trust in the Lord with all your heart, and lean not on your own understanding; In all your ways acknowledge Him and He shall direct your paths.”

Birthday Workout!


14 min AMRAP:

6 front squats
8 KB snatches
40 DU

Strength: Ring MU / Ring Dips EMOM for 6 min

Wednesday July 22

Wednesday July 22:

Psalm 56:11

“In God I have put my trust; I will not be afraid. What can man do to me?”

5 rounds:

6 bar facing burpees
8 push jerks
10 OH lunges

Strength: 5×2 bench press

Tuesday July 21

Tuesday July 21:

Philippians 4:5

“Let your gentleness be known to all men. The Lord is at hand.”

Row 500 M
4 rounds:
12 C2B pullups

Strength: 5×2 back squat

Monday July 20

Monday July 20:

Mark 10:15

“Assuredly, I say to you, whoever does not receive the kingdom of God as a little child will by no means enter it.”

Spiritual Challenge this week:

Bring canned food and/or cleaning supplies to donate to Happy Haven children’s home


5 rounds:

400 M run
15 OH squats

Strength: 5×2 hang power clean

Friday July 17

Friday July 17:

1 Peter 1:15

“but as He who called you is holy, you also be holy in all your conduct”

50 wall balls
25 box jumps
40 wall balls
20 box jumps
30 wall balls
15 box jumps

Strength: 5×1 strict press

Thursday July 16

Thursday July 16:

1 Peter 1:7

“that the genuineness of your faith, being much more precious than gold that perishes, though it is tested by fire, may be found to praise, honor, and glory at the revelation of Jesus Christ”

4 rounds:

10 OH squat
5 burpee bar MU
10 burpee toes to bar

Strength: 5×1 squat snatch