WOD

BK Fit Studios – 12/16/14 Strength Week1: Shoulder Press (5 – 5 – 5+) Warm up sets 5 reps @ 40% of 90% 1RM 5 reps... Read More

BK Fit Studios – Cross Training QOD Do you still own a discman or a walkman? Warm-up 8min: AMRAP (No Measure) Strength Week1: Back Squat... Read More

BK Fit Studios – 12/14/14 Skill / Gymnastics Double Unders Metcon (AMRAP – Reps) “Open WOD 12.5″ Complete as many reps as possible in 7... Read More

BK Fit Studios – 12/13/14 Partner WOD (Calories+Reps) 4 rounds of: 5 min max effort, 1 min rest of: Partner A – row for calories... Read More

BK Fit Studios – 12/12/14 12min: Clean Progression: (No Measure) Mid-thigh Clean Extension Mid-thigh Power Clean Above the Knee Clean Extension Above the Knee Power... Read More