WOD

BK Fit Studios – 04/17/2015 Strength – Push Press (5-5-5+) Increase the weight for each set and on the very last set you will do max effort.... Read More

BK Fit Studios – 04/16/2015 Strength / Skill Rope Climb WOD (Time) 5 Rounds for time: 12 Thrusters (95/65) 6 Toes to Bar 3 Rope... Read More

BK Fit Studios – 04/15/2015 Strength / Skill 1 Above the knee Power Snatch + 3 OHS WOD (3 Rounds for time) 3 x 400m Run (2... Read More

BK Fit Studios – 04/14/2015 Strength – Deadlift 3-3-3 Across Work at 80% of 1RM WOD (AMRAP – Rounds) EMOM x 12 minutes: Even –... Read More

BK Fit Studios – Cross Training QOD What person from history would you want to do a WOD with? (Ha!) Warm-up 8min: AMRAP (No Measure)... Read More

BK Fit Studios – 04/12/2015 Strength – Bench Press 5-5-5 (Across) WOD (AMRAP – Reps) 9:00 AMRAP: 3-6-9-12-15-18…. of: Pull Ups (kipping allowed) 6-12-18-24-30-36….. of:... Read More

BK Fit Studios – Cross Training QOD Name one TV show or movie you consider overrated? Warm-up 2 Rounds: 10 Primal Pull Throughs + Push-up... Read More

BK Fit Studios – 04/10/2015 Skill – Clean Progression: WOD (Time) 3 Rounds for Time: 9 Ground to Overhead (135/95) 12 Box Jumps (24″/20″) 15... Read More

BK Fit Studios – 04/09/2015 Strength Push Press (5-5-5) WOD (AMRAP – Rounds and Reps) 9min AMRAP 9 Overhead Squats (95/65) 15 Pull-ups 21 Deadlifts (95/65) (every-time... Read More

BK Fit Studios – Cross Training QOD Are you a baseball fan? Warm-up (A) Foundational (No Measure) Wall Squats / Wall Squats Air Squats /... Read More