WOD

BK Fit Studios – Cross Training QOD Would you visit the past or the future? Warm-up (A) Foundational (No Measure) Wall Squats / Wall Squats... Read More

BK Fit Studios – 02/06/2015 Strength – Deadlift (5 x 3 Across) 5 x 3 Across @ 80% of 1RM WOD – (Time) 30 Walking... Read More

BK Fit Studios – 02/05/2015 Strength – Clean (3 – 3 – 3 – 3) ———————- Scale: Power Clean WOD (Time) 15 Push Presses (115/75) 20 Pull-Ups 25... Read More

BK Fit Studios – 02/04/2015 Skill / Gymnastics Rope Climb WOD (Time) 2 Rounds: 2 Rope Climbs 20 Wall Balls (20lbs/14lbs) 40 Double Unders 4 HSPU QOD... Read More

BK Fit Studios – 02/03/2015 Strength – Back Squat (5 x 3 Across) 5 x 3 Across @ 80% of 1RM WOD – 2 x Tabata Tabata (Sit-ups)... Read More

BK Fit Studios – 02/02/2015 Strength – Bench Press (3 x 5 Across) 3 x 5 Across (add +5 to 15lbs) WOD (3 Rounds for... Read More

BK Fit Studios – Cross Training QOD Favorite/Dream Vacation? Warm-up (A) Foundational (No Measure) Wall Squats / Wall Squats Air Squats / Overhead Squats Good... Read More

BK Fit Studios – 01/31/2015 Skill / Gymnastics Beat Swing / Kipping Swing WOD (AMRAP – Rounds and Reps) Partner AMRAP 20 min: Partner A:... Read More

BK Fit Studios – Cross Training QOD What are your goals for next month. Announcements Check out our new announcement board Warm-up 1 round: 10... Read More

BK Fit Studios – Cross Training QOD Do you like to fly? Announcements Have you tried SFH recovery? Mobilizing after class or yoga? Warm-up AMRAP... Read More