WOD

BK Fit Studios – Cross Training QOD What’s your favorite Cross Training movement? Warm-up 10min: AMRAP (No Measure) Strength Week3: Back Squat (5 – 3... Read More

BK Fit Studios – 12/10/14 Skill / Gymnastics Beat Swing / Kipping Swing Push Jerk WOD (Time) 4 Rounds for time: 500m Row 10 Pull... Read More

BK Fit Studios – 12/08/14 Strength Week3: Deadlift (5 – 3 – 1+) Warm up 5 reps @ 40% of 90% 1RM 5 reps @... Read More

BK Fit Studios – 12/08/14 Strength Week3: Shoulder Press (5 – 3 – 1+) 5 reps @ 40% of 90% 1RM 5 reps @ 50%... Read More

BK Fit Studios – Cross Training QOD What movie would you like to see on our next movie night? Warm-up 12min: Warm Up (B) Push/Pull... Read More

BK Fit Studios – 12/04/14 Skill / Gymnastics Beat Swing / Kipping Swing WOD (3 Rounds for reps) 3 Rounds of 2min AMRAP 10 Dumbbell... Read More

BK Fit Studios – 12/04/14 Strength Week2: Back Squat (3 – 3 – 3) Warm up sets 5 reps @ 40% of 90% 1RM 5... Read More

BK Fit Studios – 12/3/14 Skill / Gymnastics Kipping / Knees to Elbows WOD (Time) 10 minute AMRAP: 7 Deadlift (225/155) 14 Wall Ball QOD... Read More

BK Fit Studios – 11/02/14 Strength Week2: Shoulder Press (3 – 3 – 3+) Warm up sets 5 reps @ 40% of 90% 1RM 5... Read More