WOD

Clinton Hill – CROSS TRAINING QOD If you were stranded on a desert island, what three books and three people would you take with you?... Read More

Clinton Hill – CROSS TRAINING QOD Joke Day! Video Link / Article Lydia Valentin (-75kg, Spain) – 147kg Clean & Jerk https://www.youtube.com/watch?v=SQncxXAlBFE Strength / Skill... Read More

Clinton Hill – CROSS TRAINING QOD How many languages do you you speak? Video Link / Article Power Snatch https://www.youtube.com/watch?v=IkjulgI7gzg Strength / Skill 10min EMOM... Read More

Clinton Hill – CROSS TRAINING QOD What is your most favorite pair of shoes ever? Explain. Video Link / Article Power Cleans https://www.youtube.com/watch?v=_uh83e_4vl4 Front Rack... Read More

Clinton Hill – CROSS TRAINING QOD If you were to be on a reality TV show which one would you be on and why? Video... Read More

Clinton Hill – CROSS TRAINING QOD If you were a Smurf, what would your name be? Video Link / Article Jason Khalipa 20 rep backsquat... Read More

BK Fit Studios – 08/02/2015 Skill Sandbags WOD (Time) 20min time cap: 50 box jumps (24/20″) 25 toes-to-bars Sand Bag Carry 25 ring dips Sand Bag Carry... Read More

BK Fit Studios – 08/01/2015 Skill Double Unders WOD (Time) For Time: 100 Double-unders 80 Wall ball shots (20/14#) 60 push-ups 400m run 20 HSPU 10 Power... Read More

ATHLETE OF THE MONTH – Ali Harris (July 2015) Congratulations on being selected Athlete of the Month, Ali! Can you tell us a little about yourself?... Read More

BK Fit Studios – 07/31/2015 Strength – Shoulder Press Warm up sets (use BASE weight)* Set 1: 40% x 5 reps Set 2: 50% x... Read More