WOD

BK Fit Studios – 03/28/2015 WOD –  Cross Training Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie... Read More

BK Fit Studios – 03/27/2015 Skill: Snatch Warmup WOD (AMRAP – Rounds and Reps) 10min AMRAP of: 10 Hang Power Snatches (95/65) 20 Goblet Squat... Read More

BK Fit Studios – Cross Training QOD What was your favorite TV show growing up? Skill / Gymnastics Handstand Push-up – Tripod and Headstand –... Read More

BK Fit Studios – 03/25/2015 Skill / Gymnastics Toes-to-bar WOD – (Time) 50 Double Unders 10 Hang Power Cleans (115/75) 15 Ring Dips 20 Box... Read More

BK Fit Studios – 03/24/2015 Strength Shoulder Press 3 x 5 Across (add 2.5 + 5lbs from last week) WOD (AMRAP – Reps) 9min AMRAP 25 Cal Row... Read More

BK Fit Studios – 03/23/2015 Strength – Back Squat (3 x 3 Across) Work at 80% of 1rm WOD (Time) 30-20-10: Kettlebell Swings (70/53) Pull-ups... Read More

BK Fit Studios – 03/22/2015 Strength – Bench Press (5-5-5) WOD (Time) 4 Rounds 10 Lateral Burpees 5 Deadlifts (185/125) QOD – What are you... Read More

BK Fit Studios – 03/21/2015 WOD Scale: Cross Training Games Open 15.4 Scaled (AMRAP – Reps) 8 minutes of: 10 push presses (95/65) 10 cleans... Read More

BK Fit Studios – 03/20/2015 Strength – Front Squat (4-4-4-4) WOD (Time) 25 Push-ups 25 Sit-ups (ab-mat) 25 Air Squats 1min Handstand Hold 1min Plank Hold 1min Goblet... Read More

BK Fit Studios – 03/19/2015 Strength – Deadlift (5-5-5-5-5) Find a 5 rep Max by increasing the weight on each set. Do not fail any reps. WOD (AMRAP... Read More