WOD

BK Fit Studios – 05/25/2015 Only TWO class tomorrow: 10am/11am MURPH Hero Wod! BBQ is at 12pm: BYOB WOD (Time) For Time: 1-Mile Run 100 Pull-ups... Read More

BK Fit Studios – CROSS TRAINING Strength – Bench Press (3×3 across) WOD 1a: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Rest : 2min (then) 1b: Metcon... Read More

BK Fit Studios – 05/23/2015 Skill 3-3-3 Ring Toes to Bar 3-3-3 Candlesticks 3-3-3 Hollow rocks w/ PVC pipe WOD – (Time) Partner Sweaty 75: Row... Read More

BK Fit Studios – 05/22/2015 Strength – Power Snatch (2, 2, 2, 2, 2) WOD – (Time) 1K Row 30 Pistols 100 Double Unders QOD – Favorite comedy movie?

Why participate in Murph? – “The MURPH” is a great benchmark workout for you to complete with your friends and fitness family. – There is... Read More

BK Fit Studios – 05/21/2015 Strength – Deadlift 5-5-3-2-1-1-1 WOD (AMRAP – Reps) 12min AMRAP 30 Calorie Row 20 KB Swings (53/35) 10 Box Jumps (24/20) 400m Run... Read More

BK Fit Studios – 05/20/2015 Strength / Skill Running Drills WOD (Time) 4 Rounds: 400m Run (rest 1:1) QOD – Joke day! (look up a joke)

BK Fit Studios – CROSS TRAINING QOD Would you rather use eye drops made of vinegar or toilet paper made from sandpaper? 10min: AMRAP (No... Read More

BK Fit Studios – 05/18/2015 Strength – Front Squat 5-5-5+ WOD (Time) 12min cap 50 Wall Balls (20/14) 44m Overhead Walking Lunge (20/14) 30 Reverse... Read More