WOD | March 20, 2025
Luke 17:33“If you cling to your life, you will lose it, and if you let your life go, you will save it.”
Cash in: 3 min. Assault Bike
AMRAP in 30 min.
5 Dumbbell Snatches (5 each arm)
10 Plyo Push-ups
5 Hang Cleans
10 Pull-ups
5 Stiff Leg Deadlifts
10 Wall-Ball
Cash-out: 3 min. Assault Bike
WOD | March 19, 2025
Psalm 60:12 “With God’s help we will do mighty things…”
Cash in: Run to 12th St. and back
5 Rounds For Time:
2 Sled push-pull
5 Burpee Box Jumps
5 Devil Press
1 minute Battle Rope
2 Muscle ups. if you can’t do a muscle up, get someone to hold your feet, or use the band. (https://www.youtube.com/watch?v=8wa2Lj-VOwA )
Cash-out: 3 minutes Row
WOD | March 18, 2025
Luke 15:31 “Look, dear son, you have always stayed by me, and everything I have is yours.”
Cash in: 3 minutes Assault Bike
For Time:
5 rounds of 5 back squats
5 rounds of 5 strict pull-ups
5 rounds of 5 Bench Press
Cash out: 3 minutes Assault Bike
WOD | March 17, 2025
Psalm 111:2 “How amazing are the deeds of the Lord! All who delight in him should ponder them.”
ARAP in 30 min.
1 min. Row
20 Sandbag Lunges (10 each leg)
3 Sled push-pull
4 Kettlebell Farmer's Carry (Down = 1)
5 Plyo Push-ups
6 Pull-ups
7 Abs
WOD | March 16, 2025
Psalm 13:6 “I will sing to the Lord because he is good to me.”
SABBATH REST
WOD | March 15, 2025
Psalm 100:3 “Acknowledge that the Lord is God!”
For Time:
Run to 12th St. and back
Then, 3 Rounds of:
10 Ply Push-Ups
5 Incline Bench Press
10 Horizontal Chest-to-bar
5 Pull-ups
10 Shoulder Press
5 Handstand Push-ups
Run to 12th St. and back
cap: 30 minutes
WOD | March 14, 2025
Psalm 58:11 “There truly is a reward for those who live for God…”
Warm up for 3-5 min. on Assault Bike
For Time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
WOD | March 13, 2025
Psalm 57:9, 10 “I will thank you, Lord, among all the people. I will sing your praises among the nations. For your unfailing love is as high as the heavens. Your faithfulness reaches to the clouds.”
AMRAP in 30 min.
3 min Assault Bike
5 Burpee to Box Jumps
9 Man Makers
5 Overhead Squats
3 Sled push-pull
WOD | March 12, 2025
Luke 12:32 “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom.”
Cash-in Run to the 12th St intersection and back
AMRAP in 24 min.
10 Deadlifts
10 Hang Cleans
10 Push Press
10 Back Squats
10 1-arm dumbbell snatches
Stop time at 24 min.
Cash-out Run to the 12th St intersection and back
WOD | March 11, 2025
Luke 11:8 “But I tell you this—though he won’t do it for friendship’s sake, if you keep knocking long enough, he will get up and give you whatever you need because of your shameless persistence.”
AMRAP in 30 minutes
Go outside the tarp, run from the tarp to the far wall, and back. 2 down and backs
20 Burpee Broad Jumps
20 Sandbag Lunges (10 each leg)
2 down and backs outside the tarp
10 Bench Press
10 Dumbell Bent Over Row
2 down and backs outside the tarp
5 Pull-ups (strict, no kip)
5 Handstand push-ups
WOD | March 10, 2025
Luke 10:2 “The harvest is great, but the workers are few. So pray to the Lord who is in charge of the harvest; ask him to send more workers into his fields.”
Buy-In: Run to 12th St. and back
Then, AMRAP in 26 minutes:
5 Burpees
10 Wall Ball Shots
15 calorie Row
20 Sandbag Lunges
25 Sit-Ups
3 Farmer's Carry (down and back are 1)
Cash-our Run to 12th St. and back
WOD | March 09, 2025
Psalm 116:7 “Let my soul be at rest again, for the Lord has been good to me..”
SABBATH REST
WOD | March 8, 2025
Psalm 27:1 “The Lord is my fortress, protecting me from danger, so why should I tremble?”
10 Rounds For time:
2 min. Assault Bike
2 Sled push and pull
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
2 Farmer Carry down and back
2 min. Row
WOD | March 7, 2025
Hebrews 12:28, 29 “Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe, for our “God is a consuming fire.”
Warm-up with 3 min. Assault Bike, or Row
21 Jumping pull-ups
84 Single unders
21 thrusters
18 Pull-ups
72 Singl unders
18 thrusters
15 Chest-to-bar (Pull-ups)
60 Single unders
15 thrusters
Warm-down 3 min. Assault Bike or Row
WOD | March 6, 2025
Psalm 140:7 “O Sovereign Lord, the strong one who rescued me, you protected me on the day of battle.”
Warm-up with 3 min. Assault Bike, or Row
6 Rounds For time:
6 Dumbbell Thrusters (https://www.crossfit.com/essentials/the-dumbbell-thruster
6 Dumbbell Incline Bench Press
6 Back Squats
6 Horizontal Chest to Bar
6 Good Mornings (https://www.crossfit.com/essentials/the-good-morning )
6 Knee-to-chest
Warm-down 3 min. Assault Bike or Row
WOD | March 5, 2025
Luke 9:43 “Awe gripped the people as they saw this majestic display of God’s power.”
Warm-up with 3 min. Assault Bike, or Row
6 Rounds For time:
6 Burpees broad jumps
6 Sandbag overhead full squats
6 Plyo Push-Ups
6 Pull-ups
6 Handstand push-ups
6 V-ups
Warm-down 3 min. Assault Bike or Row
WOD | March 4, 2025
Luke 8:21 “Jesus replied, ‘My …brothers are all those who hear God’s word and obey it.’”
Warm-up with 3 min. Assault Bike, or Row
AMRAP in 27 minutes
7 Goblet Squats (https://www.youtube.com/watch?v=eLX_dyvooKQ )
7 Deadlifts
7 Dumbbell Snatches
7 Bench Press
7 Dumbbell High Pulls (https://www.youtube.com/watch?v=B6qv1cTDZjI )
7 Overhead press
7 Bend over Row
WOD | March 3, 2025
Psalm 51:17 “'The sacrifice you desire is a broken spirit. You will not reject a broken and repentant heart, O God.“
AMRAP in 30 minutes
10 Burpee Broad Jumps
20 Push-Ups
30 Sandbag Lunges
40 calorie Row
WOD | March 2, 2025
Matthew 11:28 The Message “Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest.”
SABBATH REST
WOD | March 1, 2025
Psalm 121:2 “'My help comes from the Lord, who made heaven and earth!“
Warm-up run to 12th St. and back
3 rounds for time.
10 Box Jumps
10 Pull-Ups
10 Kettlebell Swings
10 Walking Lunge Steps
10 Knees-to-Elbows
10 Push Presses
10 Supermans
10 Wall Ball Shots
10 Burpees
Stop the clock
Warm-down run to 12th St. and back