Category Archives: WOD

Friday December 18

Friday December 18:

Micah 6:8

“No, O people, the Lord has told you what is good, and this is what He requires of you: to do what is right, to love mercy, and to walk humbly with your God.”

Tomorrow’s schedule – 8AM, 330PM, 445 PM. NO 6PM CLASS.

12 days of Christmas

1 sumo DL high pull at 95lb

2 squat thrusters at 95lb

3 push presses at 95lb

4 power cleans at 95lb

5 power snatches at 95lb

6 Russian KB swings at 70lb

7 KB goblet squats

8 hollow rocks

9 V-ups

10 DB front rack lunges (5 each)

11 strict pull-ups

12 strict push-ups

25 min cap

Toys

Thank you to everyone who brought toys for students in need at Jackson County Middle School. Your gifts and stocking stuffers will add a great Christmas for these kids.

Thursday December 17

Thursday December 17:

Proverbs 30:5

“Every word of God proves true. He is a shield to all who come to Him for protection.”

5 rounds:

25/20 calorie row

15 burpee box jumps

Max hollow hold til 3 minutes

Rest 1 minute

Strength: 5×6 DB front rack step ups (3 each)

5×6 one leg barbell RDL (3 each)

Wednesday December 16

Wednesday December 16:

Proverbs 3:5

“Trust in the Lord with all your heart; do not depend on your own understanding.”

8,6,4:

Squat snatches

Ring MU

Then

6,4,2:

Squat snatches

Ring MU

Then

4,2,1:

Squat snatches

Ring MU

12 min cap

Strength: 5×3 back squats

5×60 sec DBL DB one leg Glute bridge hold (30 each)

Tuesday December 15

Tuesday December 15:

Jonah 3:10

“When God saw what they had done and how they had put a stop to their evil ways, He changed His mind and did not carry out the destruction He had threatened.”

16 min AMRAP:

10,15,20,25… cal Bike

20,40,60,80… DU

2,4,6,8… strict HSPU

Strength: Core

Monday December 14

Monday December 14:

Amos 4:13

“For the Lord is the one who shaped the mountains, stirs up the winds, and reveals His thoughts to mankind. He turns the light of dawn into darkness and treads on the heights of the earth. The Lord God of Heaven’s Armies is His name!”

Spiritual Challenge this week:

Read 1 John. Write down 2 things that stand out in your reading.

4 rounds:

20 Wall balls

15 Deadlifts

10 Strict toes to bar

Rest 2 minutes

Strength: 5×3 front squat

5×20 adductor pull ins (10 each)

Friday December 11

Friday December 11:

1 John 3:16

“We know real love is because Jesus gave up His life for us. So we also ought to give up our lives for our brothers and sisters.”

Partner Workout:

1 works / 1 rests:

60 bar MU

120/100 calorie bike

80 hang power snatches

160/140 calorie row

25 min cap

December 18th

12 days of Christmas workout next Friday December 18th at 4:45PM. Please bring a toy for a student in need at Jackson County Middle School. Your gifts and stocking stuffers will add a great Christmas for these kids. Please have the gifts here by Thursday December 17th.

Thursday December 10

Thursday December 10:

1 John 3:3

“And everyone who has this hope in Him purifies himself, just as He is pure.”

15 minutes:

18,15,12:

Squat cleans

Bar facing burpees

Then

In remaining time find 2RM push jerk

Strength: 5×1 back squat

3×30 sec GHD hold

Wednesday December 9

Wednesday December 9:

Hosea 6:6

“I want you to show love, not offer sacrifices. I want you to know Me more than I want burnt offerings.”

120 DU

80 ft walking DB lunge

30 abmat sit-ups

100 DU

60 ft walking DB lunge

25 abmat sit-ups

80 DU

40 ft walking DB lunge

20 abmat sit-ups

60 DU

20 ft walking DB lunge

15 abmat sit-ups

12 min cap

Strength: Sled rope pulls

5×10 hip extensions