WOD | April 29, 2025
Psalm 103:22 “Let all that I am praise the Lord.”
Buy-in 3 min. On the Assault Bike
Power cleans: 3 rounds of 5 reps
Front squats: 3 rounds of 10 reps
Bench press: 3 rounds of 10 reps
Pull-ups: 3 rounds of as many reps as possible
Dumbbell snatches: 3 rounds of 12 reps
3 rounds of 3 Sled push-pull
Cash-out 3 rounds of max muscle-ups
WOD | April 28, 2025
Psalm 103:15 “Our days on earth are like grass; like wildflowers, we bloom and die.”
5 Rounds for Total Reps in 20 minutes
1 minute Max Calorie Row
1 minute Max Air Squats
1 minute Max Assault Bike
1 minute Max Sit-Ups
WOD | April 27, 2025
Psalm 103:12 “He has removed our sins as far from us as the east is from the west.”
SABBATH REST
WOD | April 26, 2025
Psalm 103:1 “Let all that I am praise the Lord; with my whole heart, I will praise his holy name.
AMRAP in 30 minutes
20 Burpee Broad Jumps
3 min Assault Bike
20 Sandbag Lunges
30 Calarie Row
20 Wall Ball Shots
5 down and backs outside the wall to the far wall of the building.
WOD | April 25, 2025
Psalm 90:16 “Let us, your servants, see you work again; let our children see your glory.”
For Time
Buy-In: Run to 12th St. and back
Then, AMRAP in 35 minutes:
5 Burpees
10 Wall Ball Shots
15 calorie Row
20 Sandbag Lunges
25 Sit-Ups
2 Farmer's Carry Down to the new wall and back
Cash-Out: Run to 12th St. and back
WOD | April 24, 2025
John 21:22 “Jesus replied, ‘…As for you, follow me.’”
Cash-in 3 min. Assault Bike
Power cleans: 3 sets of 5 reps
Back squats: 3 sets of 8 reps
Bench press: 3 sets of 8 reps
Dumbbell rows: 3 sets of 10 reps
Overhead press: 3 sets of 10 reps
Cash out 3 sets of max muscle-ups with a partner
WOD | April 23, 2025
Psalm 85:7 “Show us your unfailing love, O Lord, and grant us your salvation.”
10 Rounds For time:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
WOD | April 22, 2025
Psalm 86:9 “All the nations you made will come and bow before you, Lord; They will praise your holy name.”
Cash-in Run to 12th intersection and back
3 rounds of 10 each leg Barbell lunges
3 rounds of 10 Incline dumbbell press
3 rounds of 10 pull-ups
3 rounds of 10 Plyo push-ups
3 rounds of 5 hang cleans
3 rounds of 5 deadlifts
Cash-out 3 rounds of max out assisted Muscle-ups
WOD | April 21, 2025
John 17:3 “And this is the way to have eternal life—to know you, the only true God, and Jesus Christ, the one you sent to earth.”
AMRAP in 25 minutes
Complete 5 rounds of:
40 second Max Wall Ball Shots
20 second Rest
40 second 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
40 second Assault Bike
20 second Rest
WOD | April 19, 2025
John 16:24 “Ask, using my name, and you will receive, and you will have abundant joy.”
AMRAP in 30 min.
3 min. Assault Bike
3 Sled Push-Pull
3 Farmer carry
5 Wall Walks
5 Pull-ups
5 One-leg squats (5 each leg)
7 Burpee broad jumps
7 Plyo Push-ups
7 Jump lunges
WOD | April 18, 2025
John 15:16 “You didn’t choose me. I chose you. I appointed you to go and produce lasting fruit, so that the Father will give you whatever you ask for, using my name.”
1.5 min. Assault Bike
Then, 2 Rounds of:
5 Wall Walks
10 Plyo Push-Ups
20 Burpees
30 Sandbag Lunges
20 Air Squats
10 Pull-ups
5 Wall Walks
1.5 min. Assault Bike
30 min. Time Cap
WOD | April 17, 2025
John 14:15 “If you love me, obey my commandments.”
Cash-in 3 min. Assault Bike
Dumbbell Snatches: 3 sets of 10 reps. each arm
Front squats: 3 sets of 8 reps.
Incline Bench Press: 3 sets of 8 reps.
Pull-ups: 3 sets of as many reps as possible. (or work on your Muscle-ups)
Handstand Push-ups: 3 sets of 10 reps.
Push-Press: 3 sets of 10 reps.
Cach-out 3 sets of 1 min. Planks
WOD | April 16, 2025
John 13:15 “I have given you an example to follow. Do as I have done to you.”
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 | April 15, 2025
John 12:24 “I tell you the truth, unless a kernel of wheat is planted in the soil and dies, it remains alone. But its death will produce many new kernels—a plentiful harvest of new lives.”
Cash-in 3 minutes Assault Bike
Power cleans: 3 sets of 5 reps
Back squats: 3 sets of 8 reps
Bench press: 3 sets of 8 reps
Dumbbell rows: 3 sets of 10 reps
Overhead press: 3 sets of 10 reps
Cash-out 3 sets max reps Muscle-ups with partner help
WOD | April 14, 2025
Psalm 79:9 “Help us, O God of our salvation! Help us for the glory of your name.”
AMRAP in 30 min.
1.5 min. Row
3 Farmer Carry (down and back =1)
5 Wall-walks
9 Plyo Push-ups ( https://www.youtube.com/watch?v=QcAAKuEgYjw )
5 Dumbbell Snatches (5 each arm)
3 Sled Push - Pull
1.5 min. Crunches
WOD | April 13, 2025
John 10:27 “My sheep listen to my voice; I know them, and they follow me.”
SABBATH REST
WOD | April 12, 2025
John 9:25 “I don’t know whether he is a sinner…But I know this: I was blind, and now I can see!”
For Time:
5 Wall Walks
50 calorie Row (if not enough rowers replace it with an assault bike for same time.)5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50-calorie Row (if not enough rowers replace it with an assault bike for the same amount of time.)
Time cap: 20 minutes
WOD | April 11, 2025
John 8:12 “I am the light of the world. If you follow me, you won’t have to walk in darkness, because you will have the light that leads to life.”
10 Rounds For time:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
WOD | April 10, 2025
John 7:38“Rivers of living water will flow from his heart.”
Cash-in 3 min. Assault Bike
Power cleans: 3 sets of 5 reps.
Back squats: 3 sets of 8 reps.
Bench press: 3 sets of 8 reps.
Pull-ups: 3 sets of as many reps as possible. (or work on your Muscle-ups)
Dumbbell rows: 3 sets of 10 reps.
Overhead press: 3 sets of 10 reps.
Cach-out 3 min. Assault Bike