WOD

BK Fit Studios – 03/18/2015 Skill – Snatch WOD (Time) 3 Rounds: 15 Box Jumps (24″/20″) 15 Pull-ups 15 Power Snatches (115/75) QOD – Favorite Ice Cream?

BK Fit Studios – 03/17/2015 Strength – Back Squat (5 x 5 Across) Add 5 to 15+ lbs from last week WOD (Time) EMOM Alternating... Read More

BK Fit Studios – 03/16/15 Strength – Shoulder Press 3 x 5 Across ( add 2.5+5lbs) WOD (Time) [Row 20 Cal] 9-8-7 Box Jumps (24″/20″)... Read More

BK Fit Studios – 03/15/2015 Skill / Gymnastics Muscle Ups WOD (AMRAP – Reps) 6 Rounds: 45 Seconds On/45 Seconds Off: 2 Muscle Ups /... Read More

BK Fit Studios – 03/14/15 WOD Scale: Cross Training Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10#(*9 Foot... Read More

BK Fit Studios – 03/13/2015 Strength – Push Jerk (3 – 3 – 3 – 3 ) add 5-10lbs from last week WOD  (Time) 18-12-6 Thrusters (95/65) Box... Read More

BK Fit Studios – 03/12/2015 Strength – Deadlift (3 x 5 Across) 5 x 5 x 5 @ 85% of 1RM (rest 3min) WOD (Time) 10 Burpees 20... Read More

BK Fit Studios – 03/11/2015 Strength – Power Snatch (2-2-2-2-2) WOD – Annie (Time) 12MIN CAP: 50-40-30-20-10 Double-unders Sit-ups Scale to 1/2 double under attempts... Read More

BK Fit Studios – Cross Training QOD Joke Day! Tell us your best or worst Joke.. Warm-up AMRAP (No Measure) (7 reps) Air Squats Strict... Read More

BK Fit Studios – 03/09/2015 Strength – Shoulder Press (3 x 5 Across) 3 x 5 Across – 95%of 1RM ***** (or add 2.5+5lbs)***** WOD... Read More