WOD | April 09, 2025
John 6:68 “Lord, to whom would we go? You have the words that give eternal life.”
For Time:
2 min. Assault Bike
30 Wall Ball Shots
4 down and backs outside the tarp, from the new wall to the back wall and back = 1
30 Burpees
2 min. Assault Bike
30 Sandbag Lunges
4 down and backs outside the tarp, from the new wall to the back wall and back = 1
30 Hand Release Push-Ups
2 min. Assault Bike
4 Farmer Carries from wall to fake wall inside the tarp down and back = 1
4 down and backs outside the tarp, from the new wall to the back wall and back = 1
100 Sit-Ups
WOD | April 08, 2025
Psalm 73:24 “You guide me with your counsel, leading me to a glorious destiny.”
Cash-in 3 min. Assault Bike
Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds.
For total reps:
Tabata box jump-overs - Do box jump-overs for 20 sec. Then, 10 seconds of rest for 8 rounds.
Tabata deadlifts - Do deadlifts for 20 sec. Then 10 sec. of rest for 8 rounds.
Cash-out 3 sets of max pull-ups or muscle-ups
WOD | April 07, 2025
John 4:34 “My nourishment comes from doing the will of God, who sent me, and from finishing his work.”
AMRAP in 25 minutes
Complete 5 rounds of:
40-second Max Wall Ball Shots
20-second Rest
40-second Max Assault Bike
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 | April 06, 2025
John 3:36 “And anyone who believes in God’s Son has eternal life.”
SABBATH REST
WOD | April 05, 2025
Psalm 70:4 “But may all who search for you be filled with joy and gladness in you.”
Cash-in 3-minute Assault Bike
1 round
10 Supermans
3 Rounds of 10 air squats
3 Rounds of 5 Deadlifts
3 Rounds of 5 Front squats
3 Rounds of 5 Push-press
3 Rounds of 10 Horizontal Chest-to-bar
Cash-out with 5 partner-assisted Muscle-ups
WOD | April 04, 2025
John 1:14 “So the Word became human and made his home among us.”
AMRAP in 30 min
1.5 min. Row
3 Wall Walks
6 Thrusters (https://www.youtube.com/watch?v=L219ltL15zk )
9 bar-facing burpees (https://www.youtube.com/watch?v=A6gQLuMMiA4 )
6 Farmer Carry (down is 1, back is 1)
3 Sled Push-Pull
1.5 min. Battle Rope
WOD | April 03, 2025
Psalm 68:20 “Our God is a God who saves! The Sovereign Lord rescues us from death.”
Cash - In 3 min. Assault Bike
1 Round
10 Plyo push-ups (Plyo Push-up is like a clap push-up without the clap)
3 sets of 5 incline bench press
10 Air Squats
3 sets of 5 back squats
10 Clean High Pulls with lightweight (https://www.youtube.com/watch?v=78C6w4tj2AE )
3 sets of 5 power cleans
3 sets of 10 hang from the pull-up bar Knees to chest
Cash-Out Practice partner assisted muscle-ups
WOD | April 02, 2025
Psalm 67:2 “May your ways be known throughout the earth, your saving power among people everywhere.”
Cash - In run to the 12th St. intersection and back
AMRAP in 30 Min.
10 Pull-ups
10 Star Jumps
10 Hand release push-ups ( https://www.youtube.com/watch?v=gqLi7v2erKA )
5 Handstand Push-ups
5 Burpee to box jumps
5 Dumbell Snatches (5 each arm)
3 Sled push-pull
3 Farmer Carries (down and back = 1)
3 Wall walk
Stop the clock at 30 min. before cashing out.
Cash-Out run to the 12th St. intersection and back
WOD | April 01, 2025
Psalm 66:9 “Our lives are in his hands, and he keeps our feet from stumbling.”
Cash - In 3 min Assault Bike
One Round for Time
1 Set of 10 Horizontal Chest-to-Bar
3 Sets of 5 Bent Over Rows
1 Set of 10 Clean (Butt to Ancles if you can)
3 Sets of 5 Front Squat
1 Set of 10 Sandbag Push-ups
3 Sets of 5 Benchpress
Cash - Out 3 min. Assault Bike
WOD | March 31, 2025
Psalm 65:5 “You faithfully answer our prayers with awesome deeds, O God our savior.”
AMRAP in 30 min.
3 min. Row
3 Farmer Carry (down and back = 1)
5 Burpee to Broad Jump
5 Jumping Pull-ups
9 Man Makers (https://www.youtube.com/watch?v=2-6EPLtSLwU )
9 One leg squats (9 each leg)
12 Star Jumps
12 Abs change each round
WOD | March 30, 2025
Psalm 91:1 “Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.”
SABBATH REST
WOD | March 29, 2025
Psalm 91:14 “The Lord says, “I will rescue those who love me…”
AMRAP in 30 min.
1.5 min. Row
3 Strict Pull-ups
5 Horizontal Chest-to-bar
9 Plyo Push-ups
5 Dumbbell Snatches (5 each arm)
3 Sled Push - Pull
1.5 min. Crunches
WOD | March 28, 2025
Psalm 64:10 “The godly will rejoice in the Lord and find shelter in him.”
AMRAP in 30 min.
1 minute Row, 2nd round 1 min. Assault Bike, 3rd round 1 min. Row and so on…
3 Sled Push-Pull
5 Burpee Box Jumps
5 Star Jumps ( https://www.youtube.com/watch?v=VVEO_J1tIXU )
3 Farmer Carry (down and back = 1)
1 min. Plank
WOD | March 27, 2025
Psalm 63:1 “O God, you are my God; I earnestly search for you. My soul thirsts for you; my whole body longs for you in this parched and weary land where there is no water.”
Buy-In: 3 min. Assault Bike
One round (Start Clock and try to complete in 30 min.)
10 Air-squats
3 Sets of 5 Back Squats
10 Dumbbell Snatches (10 each arm)
3 sets of 5 Shoulder Press
10 Supermans
3 sets of 5 Man Makers (https://wodwell.com/movement/man-maker/ )
10 Knees-to-chest, 10 Sit-ups, 10 V-ups, 1 min. Plank
Stop the clock at 30 min.
Cash out 3 min. Assault Bike
WOD | March 26, 2025
Psalm 126:3 “Yes, the Lord has done amazing things for us! What joy!”
AMRAP in 30 min.
10 Burpee Broad Jumps
10 Plyo Push-ups
3 Sled Push-Pulls
3 Farmer Carry (down and back = 1)
1 min. Battle Rope
1 min. Plank
WOD | March 25, 2025
Psalm 139:17 “How precious are your thoughts about me, O God.”
Buy-In: 3 min. Assault Bike
One round (Start Clock and try to complete in 30 min.)
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 min.
Cash out 3 sets of 3 Muscle-ups with help
WOD | March 24, 2025
Psalm 62:1 “I will wait quietly before God, for my victory comes from him.”
Buy-In: 3 min. Assault Bike
AMRAP in 30 min.
3 sled push-pull
3 Farmer Carry: down and back = 1
5 push-ups with a sandbag on your back
5 Hand-stand push-ups
10 Sandbag lunges (10 each leg)
10 Pull-ups
Stop the clock at 30 min.
Cash-out: 10 Knees-to-chest, 10 V-ups, 1 min. Plank
WOD | March 23, 2025
Psalm 141:8 “I look to you for help, O Sovereign Lord. You are my refuge…”
SABBATH REST
WOD | March 22, 2025
Psalm 139:1 “O Lord, you have examined my heart and know everything about me.”
Buy-In: 3 min. Assault Bike
AMRAP in 30 min.
10 Plyo Push-ups
5 Incline Bench Press
10 Pull-ups
5 Bent over Row
10 Air Squats
5 Power Clean
Stop the clock at 30 min.
Cash-out: 3 sets of 5 Muscle-ups (hold each other's feet)
WOD | March 21, 2025
Psalm 138:3 “As soon as I pray, you answer me; you encourage me by giving me strength.”
Buy-In: Run to the 12th St. Traffic Light and back
Then, AMRAP in 30 minutes:5 Burpees
10 Wall Ball Shots
15 calorie Row
20 Sandbag Lunges
25 Sit-Ups
30 Air-squats
Cash-Out: Run to the 12th St. Traffic Light and back