WOD | February 28, 2025
Luke 6:45 “'A good person produces good things from the treasury of a good heart, and an evil person produces evil things from the treasury of an evil heart. What you say flows from what is in your heart. “
3 min. Assault Bike Warm-up
For Time:
Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Stop the clock at 15 min.
3 min. Assault Bike warm-down
WOD | February 27, 2025
“Jesus answered them, ‘Healthy people don’t need a doctor—sick people do. I have come to call not those who think they are righteous, but those who know they are sinners and need to repent.’”
3 min. Assault Bike Warm-up
For Time:
1 wall-walks
1 wall- walks
3 Burpees
1 wall-walks
3 Burpees
6 Jump Lunges
1 wall-walks
3 Burpees
6 Jump Lunges
12 Push-ups
1 wall-walks
3 Burpees
6 Jump Lunges
12 Push-ups
24 Sit-ups
1 wall-walks
3 Burpees
6 Jump Lunges
12 Push-ups
24 Sit-ups
48 Air Squats
Stop clock
3 min. Assault Bike warm-down
WOD | February 26, 2025
Psalm 48:10 “As your name deserves, O God, you will be praised to the ends of the earth. Your strong right hand is filled with victory.”
Warm-up: Run to 12st and back
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Incline Bench Press
3 Push Jerks
Warm-down: 3 min. Assault Bike
WOD | February 25, 2025
Psalm 47:7 “For God is the King over all the earth. Praise him with a psalm.”
Warm-up: 3 min. Assault Bike
Then, AMRAP in 24 minutes:
2 sled push-pull
4 Dumbbell Farmer carries (down is 1)
6 Man Makers (https://www.youtube.com/watch?v=2-6EPLtSLwU )
8 Horizontal Chest-to-bar (https://www.youtube.com/watch?v=VBTeVnPGkzE )
10 Kettlebell swings
12 ABs. Change each round…
Finish at 24 min. then
Warm-down: 3 min. Assault Bike
WOD | February 24, 2025
Psalm 46:10 “Be still, and know that I am God! I will be honored by every nation. I will be honored throughout the world.”
AMRAP in 25 minutes
Warm-up run down to the traffic light on 12th St. and back.
Start the clock
10 Sandbag overhead lunges
20 Feet raised Push-Ups
30 ABS- 10 V-ups, 10 bicycles, 10 Knee to chest,
40 calorie Row
50 Air Squats
WOD | February 23, 2025
Psalm 127:1 “Unless the Lord builds a house,the work of the builders is wasted.”
SABBATH REST
WOD | February 22, 2025
Psalm 127;1 “Unless the Lord builds a house, the work of the builders is wasted.”
AMRAP in 30 min.
2 min. Assault Bike
10 Deadlift
10 Bench Press
10 Back Squats
10 Push Press
10 Bent Over Row
10 Knee to Chest, 10 left oblique 10 right oblique
WOD | February 21, 2025
Luke 1:45 “You are blessed because you believed that the Lord would do what he said.”
AMRAP in 30 min.
30 Calorie Row
3 down and back dumbbell farmers carry
6 wall walks
6 each leg dumbbell front-rack lunge (https://www.youtube.com/watch?v=7EmwtpAI8cM )
12 Plyo push-ups
12 Knee-to-chest
WOD | February 20, 2025
Psalm 44:26 “Rise up! Help us! Ransom us because of your unfailing love.”
For Time:
1 down and back from the cage wall to the far end of the building. (The tarp will be open at the cage wall.)
10 Sandbag Lunges (5 each leg)
2 down and backs
20 Wall Ball Shots
3 down and backs
30 V-ups
4 down and backs
30 dumbbell snatches 15 each arm.
3 down and backs
20 one-leg squats 10 each leg
2 down and backs
10 Burpee broad jumps
1 down and back
WOD | February 19, 2025
Psalm 43:5 “Why am I discouraged? Why is my heart so sad? I will put my hope in God! I will praise him again—my Savior and my God!”
AMRAP in 30 min.
3 min. Assault Bike
5 Deadlift (Heavy)
10 Bar Facing Burpees (https://www.youtube.com/watch?v=A6gQLuMMiA4 )
5 Barbell Bent Over Row (Heavy)
10 Chest to bar
5 Incline Bench Press (Heavy)
10 Plyo Push-ups
10 Abs different Ab each round
WOD | February 18, 2025
Psalm 42:11 “ Why am I discouraged? Why is my heart so sad? I will put my hope in God! I will praise him again—my Savior and my God!”
AMRAP in 30 min.
5 bathroom Wall to front door Wall runs outside the tarp. (down is 1) (down and back is 2…)
5 Plyo-Push-up walk out (https://www.youtube.com/watch?v=at_ZGHyfkmo )
5 Wall Walks
5 Burpee Box Jumps
5 Bulgarian Split Jump Squats each leg (https://www.youtube.com/watch?v=z_0Uf9HPvtk )
5 Farmer Carry (down is 1) (down and back is 2…)
5 Horizontal chest to bar (https://www.youtube.com/watch?v=-cR3DaM0Nv0&t=66s )
WOD | February 17, 2025
Psalm 41:12b “…you have brought me into your presence forever.”
3 min. warm-up either row or assault bike
AMRAP in 24 minutes
1 sled push-pull (Add weight)
3 Wall Walks
5 Box Jump Overs
7 Kettlebell Swings
9 Sandbag Overhead Squats
Stop clock after 24 min. Finish with 3 min. warm-down row or bike.
WOD | February 16, 2025
Psalm 37:7 “Be still in the presence of the Lord, and wait patiently for him to act.”
SABBATH REST
WOD | February 15, 2025
Romans 5:3-5 “We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation. And this hope will not lead to disappointment. For we know how dearly God loves us, because he has given us the Holy Spirit to fill our hearts with his love.”
*Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
3 min. Row as a warm-up
Back Squat 5-5-5-5-5 Heavy
Stiff Leg deadlift 5-5-5-5-5
Incline Bench Press 5-5-5-5-5 Heavy
Dumbell Snatch 5-5-5-5-5 each arm
3 min. Assault Bike as a cool-down
WOD | February 14, 2025
Psalm 40:1 “I waited patiently for the Lord to help me, and he turned to me and heard my cry.”
AMRAP in 30 min.
Row Round 1=30 sec. row, Round 2=1 min. Row, Round 3 1min.30sec. row, Round 4 2min. Row, Round 5 2.5min. row…
Wall Walks Round 1=1, Round 2=3, Round 3=5, Round 4=7, Round 5=9…
Farmer Carry Round 1= 1 just down. Round 2=down and back, Round 3=down, back and down, Round 4 down, back, down, back. Round 5 down, back, down, back and down…
Man Maker Round 1=1, Round 2=3, Round 3=5, Round 4=7, Round 5=9…
WOD | February 13, 2025
Mark 11:17 “My house was designated a house of prayer for the nations.”
Warm-up 3 min. Row or Assault Bike
AMRAP in 25 min. Start clock after warm-up
10 Burpees
10 Air Squats
10 Plyo Push-Ups (https://www.youtube.com/watch?v=QcAAKuEgYjw )
5 Devil Press (https://www.youtube.com/watch?v=hc6dfJHRcD0 )
10 Handstand Push-ups
10 Horizontal Chest-to-bar (https://www.youtube.com/watch?v=VBTeVnPGkzE )
10 Abs.
Stop the clock at 25 min. Write down your Reps
Warm-down 3 min. Row or Assault Bike
WOD | February 12, 2025
Mark 10:45 “For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
AMRAP in 30 min.
3 min. Assault Bike
5 Power Cleans (Heavy)
5 Front Squats (Heavy)
5 Jerks (Heavy)
5 Bench (Heavy)
5 Bent over rows (Heavy)
10 Abs
WOD | February 11, 2025
Mark 9:35 “Whoever wants to be first must take last place and be the servant of everyone else.”
Start with the 1 min—assault Bike and ascend to the 11 abs. Then start with the 11 abs for the second half of the first round and work down to the 1 min—assault bike. Up and down is 1 round. Do three rounds for time.
1 min. Assault Bike
3 Sled Push Pull (down and back is 1)
5 Sandback Clean Squat Press
7 Plyo Push-Ups
9 Bent over rows
11 Abs (change it up each time)
WOD | February 10, 2025
Mark 8:35 “If you try to hang on to your life, you will lose it. But if you give up your life for my sake and for the sake of the Good News, you will save it.”
3 rounds For Time
3 min. warm-up Assault Bike or Row
After warm-up Start the Clock for the timed workout
5 Box Jumps
10 Kettlebell Swings
5 Jumping Pull-ups
10 Walking Lunge Steps
5 hanging feet to the bar, 5 hanging oblique crunch to the right, and 5 oblique crunch to the left
10 Push Presses
5 Wall Ball Shots
10 Supermans
5 Bench Press
10 Burpees broad jumps
End clock for the timed workout before warm-down
3 min. Warm-down assault bike or row
WOD | February 9, 2025
Psalm 35:27 “Great is the Lord, who delights in blessing his servant with peace!”
SABBATH REST