WOD

CH, EW, WB – CROSS TRAINING Strength Clean Pause DL + Hang Power Clean + FS (5×2+2+2) WOD Metcon (AMRAP – Reps) With a partner:... Read More

CH, EW, WB – CROSS TRAINING Strength Shoulder Press (15 min to find 1RM) Barbell RDL (3×8 across) Superset WOD Metcon (Time) 100 Back Rack... Read More

CH, EW, WB – CROSS TRAINING Strength   Snatch Pause DL + Hang Power Snatch + OHS (5×2+2+2) WOD Metcon (Time) 21-15-9 OHS 95/65# Pullups... Read More

Check out what’s happening in November, some tips on form, and get personal with one of your coaches in the BK Fit Fitness Newsletter.

CH, EW, WB – CROSS TRAINING WOD Strength Back Squat (15 min to find 1RM)   Metcon (Time) 5 RFT 10 Hang Power Cleans 135/95#... Read More

CH, EW, WB – CROSS TRAINING WOD   Metcon (No Measure) EMOM 25 Min 1: 10 Deadlifts 225/135# Min 2: 50 DU Min 3: 12/9... Read More

CH, EW, WB – CROSS TRAINING WOD   Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Wall Balls 20/14# 8 Sit Ups Rest exactly... Read More

CH, EW, WB – CROSS TRAINING Strength Hang Power Snatch + Hang Squat Snatch (6×1+1, climbing) Single Arm KB Upright Row (3×8 each) Superset L-Sit... Read More

CH, EW, WB – CROSS TRAINING Strength Deadlift (5×1, climbing) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 9 21 Air Squats 15 Back Squats... Read More

CH, EW, WB – CROSS TRAINING Press in Split (5×3 each foot forward, climbing) In a balanced Split Jerk position, perform Strict Presses from the... Read More