Category Archives: WOD

Friday January 23

Friday January 23:

1 John 4:7

“Beloved, let us love one another, for love is of God; and everyone who loves is born of God and knows God.”

12 min amrap:

6 push jerks
12 ring dips

Strength: EMOM for 7 Min MU / 5 x max strict pull-ups

Thursday January 22

Thursday January 22:

1 John 2:6

“He who says he abides in Him ought himself also to walk just as He walked.”

2,4,6,8,10 front squats
50,40,30,20,10 DU

Strength: 5×2 power snatch

Wednesday January 21

Wednesday January 21:

2 Peter 1:19

“And so we have the prophetic word confirmed, which you do well to heed as a light that shines in a dark place, until the day dawns and the morning star rises in your hearts”

5 rounds:

10 barbell lunges
10 burpee toes to bar

Strength: 5×2 bench press

Tuesday January 20

Tuesday January 20:

Romans 12:10

“Be kindly affectionate to one another with brotherly love, in honor giving preference to one another.”

“Fight Gone Good”

3 rounds:

1 minute each:

Wall balls
Sumo DL high pull
Box jumps
Push press
1 minute rest

Strength: 5×2 deadlift

Monday January 19

Monday January 19:

Romans 8:28

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.”

Birthday Workout!


4 rounds:

8 power cleans
12 pull-ups

Strength: 5×2 OH squat

Saturday January 17

Saturday January 17:

James 2:26

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

Class at 9 AM with service project after!

10 min amrap:

60 bar facing burpees
30 OH squats

Strength: Core work

Friday January 16

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.”

5 rounds:

6 power snatches
12 C2B pull-ups
EMOM 5 KB swings

Strength: 5×3 back squats

Thursday January 15

Galatians 6:10

Therefore, as we have opportunity, let us do good to all, especially those who are of the household of faith.”

10 min amrap:


Front lunges
Strict HSPU

Strength: EMOM for 8 min MU / Rows

Wednesday January 14

Wednesday January 14:

Colossians 1:18

“And He is the head of the body, the church, who is the beginning, the firstborn from the dead, that in all things He may have the preeminence.”

5 rounds:

250 M row
15 toes to bar
30 DU

Strength: 5×3 front squat

Tuesday January 13

Tuesday January 13:

Psalm 100:3

“Know that the Lord, He is God; It is He who has made us, and not we ourselves; We are His people and the sheep of His pasture.”



Power Cleans
Ring Dips

Strength: 5×3 squat snatch