WOD | May 23, 2025
Psalm 107:14 “He led them from the darkness and deepest gloom; he snapped their chains.”
For Time
8 down and backs from wall to wall on the turf
20 Burpees
1 min. Row
40 Wall Ball Shots
1 min. Assault Bike
60 Sandbag Lunges
1 mile run on the ARC Machine
60 Sandbag Lunges
1 min. Assault Bike
40 Wall Ball Shots
1 min. Row
20 Burpees
8 down and backs from wall to wall on the turf
WOD | May 21, 2025
Acts 17:28 “For in him we live and move and exist. As some of your own poets have said, ‘We are his offspring.’”
For Time
Buy-In: 1/2 mile run on the ARC Machine
Then, AMRAP in 30 minutes:
5 Burpees
10 Wall Ball Shots
15 calorie Row
20 Sandbag Lunges
25 Sit-Ups
30 meter Farmer's Carry ( down 1/2 way and back, or do the smaller wall-to-wall grass that is against the far wall.)
Cash-Out: 1/2 mile run on the ARC Machine
WOD | May 20, 2025
Acts 16:31 “Believe in the Lord Jesus and you will be saved, along with everyone in your household.”
Complete 5 rounds in 25 min:
40 second Max Wall Ball Shots
20 second Rest
40 second Max Row
20 second Rest
40 second Max Lunges
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max V-Ups
20 second Rest
WOD | May 19, 2025
Psalm 104:33 “I will sing to the Lord as long as I live. I will praise my God to my last breath!”
AMRAP in 30 Minutes
50 Calorie Row
25-yard sled push-pull
50 Yard Farmer Carry (down and back)
25 Yard Burpee Broad Jump/ Jog back
50 Calorie Run on the ARC Machine
WOD | May 15, 2025
Acts 13:4 “So Barnabas and Saul were sent out by the Holy Spirit.”
Buy-in 3 min. ARC Machine on at least 35 resistance
5 rounds of 5 Front Squats5 rounds of 5 Deadlift
5 rounds of 5 Incline Bench Press
5 rounds of 5 Push-press
3 rounds of 10 dumbbell bent-over rows
3 rounds of 10 Pull-ups
Cash-out 3 min. Assault Bike
WOD | May 14, 2025
Psalm 101:6 “I will search for faithful people to be my companions.”
AMRAP in 30 Minutes
50 Calorie Row
25-yard sled push-pull
50 Yard Farmer Carry (down and back)
25 Yard Burpee Broad Jump/ Jog back
50 Calorie Run on the ARC Machine
WOD | May 13, 2025
Psalm 100: 4, 5 “Give thanks to him and praise his name. For the Lord is good.
Buy-in 3 min. ARC Machine on at least 35 resistance
5 rounds of 5 back squats5 rounds of 5 power cleans
5 rounds of 5 bench press
3 rounds of 10 dumbbell snatches
3 rounds of 10 dumbbell bent-over rows
Cash-out 3 rounds of 5 muscle-ups
WOD | May 12, 2025
Psalm 99:1 “The Lord is king! Let the nations tremble!”
AMAP
2 min. Row10 Burpees10 Air Squats
10 Push-Ups
10 Sit-Ups
5 Pull-ups
2 min. Assault Bike
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
5 Pull-Ups
2 min. P.F. Machine (Planet Fitness Machine)
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
5 Pull-Ups
WOD | May 11, 2025
Psalm 11:4 “But the Lord is in his holy Temple; the Lord still rules from heaven.”
SABBATH REST
WOD | May 10, 2025
Psalm 10:17 “Lord, you know the hopes of the helpless. Surely you will hear their cries and comfort them.
With a Running Clock for Total Reps
4 Rounds of:
30-second Farmer's Carry
30-second Rest
4 Rounds of:
5 Strict Pull-Ups
30-second Rest
AMRAP in 30 minutes of:
400-meter Run (use the new Planet Fit. machines for the runs)
25 Wall Ball Shots
400-meter Run (use the new Planet Fit. machines for the runs)
Sled Push-Pull down and back 2 X’s
400-meter Run (use the new Planet Fit. machines for the runs)
25 V-Ups
WOD | May 09, 2025
Psalm 98:1 “Sing a new song to the Lord, for he has done wonderful deeds. His right hand has won a mighty victory; his holy arm has shown his saving power!”
With a Running Clock for Total Reps
4 Rounds of:
30-second Farmer's Carry
30-second Rest
4 Rounds of:
5 Strict Pull-Ups
30-second Rest
AMRAP in 30 minutes of:
400-meter Run (use the new Planet Fit. machines for the runs)
25 Wall Ball Shots
400-meter Run (use the new Planet Fit. machines for the runs)
Sled Push-Pull down and back 2 X’s
400-meter Run (use the new Planet Fit. machines for the runs)
25 V-Ups
WOD | May 08, 2025
Psalm 97:12 “May all who are godly rejoice in the Lord and praise his holy name!”
Buy-in Run to 12th St. intersection and back
5 rounds of 5 Incline Bench Press
5 rounds of 5 Back Squat
5 rounds of 5 Hang Cleans
3 rounds of 10 Single Leg Romanian Deadlift (https://www.youtube.com/watch?v=MsE_T9nAsSE )
3 rounds of 10 Dumbbell Bent Over Row
Cash-out 3 rounds of max muscle-ups
WOD | May 07, 2025
Psalm 96:7 “O nations of the world, recognize the Lord ; recognize that the Lord is glorious and strong.”
For Time
2 minutes Assault Bike
20 Burpees
30 Calorie Row
40 Wall Ball Shots
4 Minute Assault Bike
60 Sandbag Lunges
60 Calorie row
60 Sandbag Lunges
4 Minute Assault Bike
40 Wall Ball Shots
30 Calorie Row
20 Burpees
2 Minute Assault Bike
WOD | May 06, 2025
Psalm 95:7 “If only you would listen to his voice today!”
Buy-in 3 minutes row
5 rounds of 5 Deadlift
5 rounds of 5 Benchpress
5 rounds of 5 Clean-Squat-Press
3 rounds of 10 pull-ups
3 rounds of 10 hanging from the pull-up bar, knee to chest
Cash-out 3 minutes Assault Bike
WOD | May 05, 2025
Acts 5:41 “The apostles left the high council rejoicing that God had counted them worthy to suffer disgrace for the name of Jesus.”
AMRAP in 30 minutes.
2 minutes Assault Bike
3 Sled push-pull
4 Farmer Carries (down to the fake wall and back is 1)
5 Wall-walks
6 Handstand push-ups
7 Pull-ups
8 Horizontal Chest-to-bar
9 Lung Jumps
10 Air squats
11 Push-ups
12 Abs
WOD | May 04, 2025
Psalm 27:12 “The one thing I ask of the Lord—the thing I seek most— is to live in the house of the Lord all the days of my life, delighting in the Lord’s perfections and meditating in his Temple.”
SABBATH REST
WOD | May 03, 2025
Psalm 27:1 “The Lord is my light and my salvation, so why should I be afraid?”
Buy-In: 3 min. Assault Bike
One round (Start Clock and try to complete in 30 minutes.)
10 Box Jumps
3 Sets of 5 Front Squats
10 Horizontal Chest to Bar
3 sets of 5 Bent Over Row
10 Air-Squats
3 sets of 5 Hang Cleans
10 V-ups, 10 Bicycle, 10 Knee to chest,10 Russian Twists,
Stop the clock at 30 minutes.
Cash out 3 sets of 3 Muscle-ups with help
WOD | May 02, 2025
Psalm 27:7 “Hear me as I pray, O Lord. Be merciful and answer me!”
5 Rounds for Time
Run to the 12th traffic light and back
10 pull-ups
25 Feet raised push-ups
10 Hang from the pull-up bar, knees to chest
40 min time capacity
WOD | May 01, 2025
Psalm 92:1 “It is good to give thanks to the Lord, to sing praises to the Most High.”
Buy-in 3 min. On the Assault Bike
3 Rounds of 10 Dumbbell Snatches
3 Rounds of 10 Horizontal Chest-to-bar
3 Rounds of 8 Back Squats
3 Rounds of 8 Stiff Leg Deadlifts (https://www.youtube.com/watch?v=VFIKI6ihCmc )
3 Rounds of 8 Incline Bench Press
3 Rounds of 6 Hang Cleans
3 Rounds of 6 Muscle-ups with help if needed, if no help, do pull-ups
Cash-out 3 min. On the Assault Bike
WOD | April 30, 2025
Psalm 91:1 “Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.”
Buy-in 3 min. On the Assault Bike
AMRAP in 30 min.
3 sled push-pull
3 Dumbbell Farmer Carries
5 Wall-walks
5 Man Makers
9 Pull-ups
9 Burpee Broad Jumps
120 secs. Battle Rope
12 Abs. (change each round)
Cash-out 3 min. On the Assault Bike