Category Archives: WOD

Wednesday January 7

Wednesday January 7:

Psalm 34:1

“I will bless The Lord at all times; His praise shall continually be in my mouth.”

Partner workout!

200 DU
20 Bar MU
150 DU
15 Bar MU
100 DU
10 Bar MU
50 DU
5 Bar MU

Every 2 minutes each partner completes 6 front lunges (3 each)

Strength: 5×1 power clean

Tuesday January 6

Tuesday January 6:

Romans 11:36

“For of Him and through Him and to Him are all things, to whom be glory forever. Amen.”

15 min AMRAP:

10 push press
10 KB swings
10 box jumps

Strength: 5×1 back squat

Monday January 5

Monday January 5:

Hebrews 11:6

“But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him.”

Birthday Workout!


10 min amrap:

5 front squats
10 strict ring dips

Strength: 5 x max strict toes to bar

Saturday January 3

Psalm 118:29

“Oh, give thanks to the Lord, for He is good! For His mercy endures forever.”

8 min amrap:

4 push jerks
4 bar MU
Rest 1 minute

4 min amrap:
2 push jerks
2 bar MU

Strength: 5×1 squat snatch

Friday January 2

Friday January 2:

Jeremiah 29:13

“And you will seek Me and find Me, when you search for Me with all your heart.”

Birthday Workout!


6 rounds:
12 burpee box jumps
18 wall balls
24 DU

Strength: 5×3 front lunges

Thursday January 1

Thursday January 1:

Psalm 20:1

May the Lord answer you in the day of trouble; May the name of the God of Jacob defend you”

2 rounds:
20 C2B pull-ups
20 ring dips
15 back squats

Strength: 5×3 dead lift

Wednesday December 31

Acts 8:35

Then Philip opened his mouth, and beginning at this Scripture, preached Jesus to him.”

16 min amrap:

8 HSPU even minutes
8 hang power snatch odd minutes

Strength: 5×3 front squat

Tuesday December 30

Proverbs 16:20

“He who heeds the word wisely will find good, and whoever trusts in the Lord, happy is he.”

Row 75 calories
5 rounds:
5 power cleans
15 toes to bar

Strength: 5×3 bench press

Monday December 29

Monday December 29:

2 Corinthians 8:9

“For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sakes He became poor, that you through His poverty might become rich.”


Squat thrusters
KB swings

Strength: 5×3 OH squat

Wednesday December 24

Romans 8:10

“And if Christ is in you, the body is dead because of sin, but the Spirit is life because of righteousness.”

Team workout tomorrow at 9AM!

Closed Thursday and regular hours Friday