WOD

BK Fit Studios – 07/30/2015 Strength – Deadlift Warm up sets (use BASE weight)* Set 1: 40% x 5 reps Set 2: 50% x 5... Read More

BK Fit Studios – 07/29/2015 Strength – Overhead Squat (10 x 3 – every 90 sec., increase weight) WOD (AMRAP – Rounds and Reps) 4... Read More

BK Fit Studios – 07/28/2015 Strength – Bench Press (75% x 5, 85% x 3, 95% x 1+ (AMRAP)) *NOTE: All %s are taken from... Read More

BK Fit Studios – 07/27/2015 *Download BIG LIFTS 2 to record your 1rm and calculate warm up and working sets.* Strength – Back Squat (75%... Read More

BK Fit Studios – 07/26/2015 Skill Toes-to-Bar WOD (Time) 21-15-9 Dead Lifts (225/155#) Box Jump (24/20″) Toes-to-Bar QOD – If you were to write a... Read More

Clinton Hill – CROSS TRAINING QOD What article of clothing most closely describes your personality? Warm-up Gymnastics Strict Pull-ups (5 x ME (rest 2min)) WOD... Read More

BK Fit Studios – 07/24/2015 Strength – Shoulder Press (70% x 3, 80% x 3, 90% x 3+) *NOTE: All %s are taken from BASE... Read More

BK Fit Studios – 07/22/2015 Weightlifting – Power Snatch (Every Minute on the Minute for 10 Minutes 3 P.S.) WOD (Time) 3 Rounds for Time:... Read More

BK Fit Studios – 07/21/2015  Strength – Bench Press (70% x 3, 80% x 3, 90% x 3+) *Download BIG LIFTS 2 to record your 1rm... Read More