Friday January 19, 2018

And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. -Philippians 4:7

Jan 19th WOD
“16.3”
AMRAP
7 Minutes
10 Power Snatch (75/55)
3 Bar Muscle Ups *Compare to 1/13/16

2-3 Rounds NOT for time
10 Bulgarian split squat/leg
20 V-Ups
30 second upper back roll

Thursday January 18, 2018

To this you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps.- 1 Peter 2:21

Jan 20th WOD

 

Wednesday January 17, 2018

This is the day the LORD has made; let us rejoice and be glad in it. -Psalm 118:24

Jan 17th WOD
AMRAP 9 minutes:
27-21-15-9
Overhead Squats (95/65)
Box Jumps (24/20″) Pull-ups

Tuesday January 16, 2018

The LORD replied,”My Presence will go with you, and I will give you rest.” -Exodus 33:14

Jan 16th WOD
EMOM 40 minutes
Minute 1: 17 Wall Ball Shots (20/14 to 10/9′ target)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 Power Cleans (155/105)

Monday January 15, 2018

Let be and be still, and know that I am God.  I will be exalted among the nations! I will be exalted in the earth! – Psalm 46:10

Jan 15th WOD
Sumo Deadlift
5-3-2-5-3-2
*After each set do 3 Kneeling Jump Ups
*Rest 3 minutes between sets.

Saturday January 13, 2017

When I am afraid, I will trust in you. In God, whose word I promise, in God I trust; I will not be afraid.  What can mortal man do to me?- Psalm 56:3-4

Jan 13th WOD
As a team of two, each partner completes the following for time:
1 round:
18 Power snatches (115lbs/75lbs)
54 Wall ball shots 10ft/9ft (20lbs/14lbs)
No additional rest
2 Rounds:
12 Power snatches (135lbs/95lbs)
36 Wall ball shots 10ft/9ft (20lbs/14lbs)
No additional rest
3 Rounds:
6 Power snatches (155lbs/105lbs)
18 Wall ball shots 10ft/9ft (20lbs/14lbs)
*Partner A completes the first 1 round couplet, as Partner B rests. Upon completion, Partner B completes the first 1 round couplet, as Partner A rests. Upon completion, Partner A completes the second two round couplet, as the Partner B rests…

Friday January 12, 2018

“For nothing is impossible with God.”-Luke 1:37

Jan 12th WOD
“17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Thursday January 11, 2018

What, then, shall we say in response to this?  If God is for us, who can be against us? – Romans 8:31

Jan 11th WOD
400 meter run
40 Box Jumps (20/16″)
400 meter run
30 Box Jumps (24/20″)
400 meter run
20 Box Jumps (30/24″)
400 meter run
* Bike or row if weather bad

Wednesday January 10, 2018

May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. -Romans 15:13

Jan 10th WOD
Back Squat
1-5-1-10-1-20
Rest a full 3-5 minutes between sets.

 

Tuesday January 9, 2018

Be joyful in hope, patient in affliction, faithful in prayer. – Romans 12:12

Jan 9th WOD
With a partner:
70 Clean and Jerks, accumulated (135lbs/95lbs)
70 Double Unders each person, relay style
120 Handstand Push-ups, accumulated
120 Double Unders each person, relay style
*There is a 20 minute cap on the workout.