Category Archives: WOD

Monday June 15

Monday June 15:

Psalm 51:12

“Restore to me the joy of Your salvation, and uphold me with a willing spirit.”

Spiritual Challenge this week:

Find a verse of praise each day this week and pray that verse of praise to God.

Birthday Workout!

“Travis”

5 rounds:

200 M run

10 burpee pull-ups

8 hang KB snatches

6 tire flips

18 min cap

Strength: 5×1 strict press

5×1 OH squat

Friday June 12

Friday June 12:

Proverbs 16:32

“Better to be patient than powerful; better to have self-control than to conquer a city.”

13 minutes:

21,15,9:

Squat cleans

Ring dips

*In remaining time find 2 rep max push jerk

Strength: 5×2 back squat

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

Thursday June 11

Thursday June 11:

Psalm 127:1

“Unless the Lord builds a house, the work of the builders is wasted. Unless the Lord protects a city, guarding it with sentries will do no good.”

12 min AMRAP:

1,2,3…

C2B pull-ups

Box jumps

Strength: 4 x max strict ring MU (Rows)

4 x max strict HSPU (DB strict press)

Wednesday June 10

Wednesday June 10:

Titus 2:13-14

“Looking for that blessed hope and the glorious appearing of the great God and our Savior Jesus Christ; who gave himself for us that he might redeem us from all iniquity and purify unto himself a peculiar people, zealous of good works.”

Birthday Workout!

“Lachelle”

50 calorie row

30 DB snatches

20 hang power cleans

40 calorie row

20 DB snatches

10 hang power cleans

30 calorie row

10 DB snatches

5 hang power cleans

17 min cap

Strength: 5×4 underhand barbell toes

5×10 hip extensions

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5

Week 127: Acts 15-16, Galatians 1-6

Tuesday June 9

Tuesday June 9:

“But Peter and the apostles replied, “We must obey God rather than any human authority.”

5 rounds:

12 calorie bike

12 toes to bar

Then

4 rounds:

50 DU

12 DB push presses

16 min cap

Strength: 5×2 bench press

5×10 kneeling DB RDL (5 each)

Monday June 8

Monday June 8:

Proverbs 27:17

“As iron sharpens iron, one man sharpens another.”

Spiritual Challenge this week:

Read 1 Corinthians. Write down 3 things that stand out in your reading.

Birthday Workout!

“Nick”

6 rounds:

24 air squats

24 push-ups

24 walking lunges

400 M run

Strength: 5×1 hang squat snatch

Thursday June 4

Thursday June 4:

John 21:25

“Jesus also did many other things. If they were all written down, I suppose the whole world could not contain the books that would be written.”

21,15,9:

Calorie row

Lateral bar over burpees

Then

21,15,9:

Calorie row

Wall balls

15 min cap

Strength: 5×3 squat thrusters

5×10 adductor lifts

Wednesday June 3

Wednesday June 3:

Galatians 6:10

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

Run 1 mile

Then

3 rounds:

18 toes to bar

12 one arm KB swings

6 push jerks

18 min cap

Strength: 5×6 one leg barbell RDL

5×6 Bulgarian split squat

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5