WOD

BK Fit Studios – 03/08/2015 Skill / Gymnastics Rope Climb Wall Balls WOD -(AMRAP – Reps) 2 min at each station, one works the other... Read More

BK Fit Studios – 03/07/15 WOD Cross Training Games Open 14.2 and 15.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats,... Read More

BK Fit Studios – 03/06/2015 Strength – Push Jerk (3 – 3 – 3 – 3 ) add 5-10lbs from last week WOD (Weight) EMOM... Read More

BK Fit Studios – 03/05/2015 Strength – Deadlift (3 x 5 Across) 5 x 5 x 5 @ 75% of 1RM (rest 3min) WOD (Time)... Read More

BK Fit Studios – Cross Training QOD Where is your favorite place to shop for groceries? Warm-up AMRAP (No Measure) 3 rounds: (7 reps) Shoulder... Read More

BK Fit Studios – 03/03/2015 Strength Back Squat (5 x 5 Across) 75% of 1rm WOD (Time) 2 Rounds: 1000m Row 30 Double Unders 15 Burpees... Read More

BK Fit Studios – Cross Training QOD What did you do over the weekend? Warm-up AMRAP (No Measure) (8 reps) PVC Pass Through Scorpion Primal... Read More

BK Fit Studios – Cross Training QOD Did you enjoy doing open working 15.1? Warm-up AMRAP (No Measure) 3 Rounds 7 reps: Good Morning Broad... Read More

BK Fit Studios – Cross Training Heart Racer 500m Row QOD Have you signed up for the Cross Training Open? You only have two days... Read More

The Cross Training Open began last night on Feb 26 with the announcement of Open Workout 15.1. What an exciting event to watch Froning beat... Read More