WOD

BK Fit Studios – CROSS TRAINING QOD Have you ever gone hunting before? Warm-up – 5 minutes on foam roller & lacrosse ball: focus on... Read More

BK Fit Studios – 06/13/2015 Strength Back Squat (7-7-7-7 to 70% Across) WOD (Time) 5 Rounds for time of: Run 200 Meters 9 Thrusters 95/65... Read More

BK Fit Studios – CROSS TRAINING QOD If you were responsible for the programing what would you have us do for today’s wod? Warm-up Sk... Read More

BK Fit Studios – 06/10/2015 WOD – Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200... Read More

BK Fit Studios – CROSS TRAINING QOD I want to get better at _____? Fill in the blank. Warm-up 10: (A) Foundational (No Measure) Wall... Read More

BK Fit Studios – CROSS TRAINING QOD What is your fruit of choice? Warm-up 8min: AMRAP (No Measure) 10 Air Squats 25sec Hip Opener 10... Read More

BK Fit Studios – CROSS TRAINING QOD If you could be any superhero who would it be? Warm-up (C) Trunk (No Measure) Couch Stretch /... Read More

BK Fit Studios – CROSS TRAINING QOD Any plans this weekend? Warm-up – 5 minutes on foam roller & lacrosse ball – 20 Sit ups... Read More

BK Fit Studios – 06/05/2015 Strength – Hang Clean (2, 2, 2, 2, 2) WOD (Time) How many rounds can you do in 7 mins... Read More