WOD

BK Fit Studios – Cross Training QOD Beach house or ski house? Warm-up 12min AMRAMP 10 SLR w/ Core Activation 15 Single leg squat (touch...

19 Nov 2014

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11/20/14

BK Fit Studios – Cross Training QOD If you could pick one person to play you in the movie of your life, who would it...

18 Nov 2014

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11/19/14

BK Fit Studios – 11/18/14 Skill / Gymnastics Rope Climb WOD (Time) Max Effort 1000m Row QOD – Favorite type of nut? Don’t forget that...

17 Nov 2014

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11/18/14

BK Fit Studios – 11/18/14 Strength Shoulder Press (5 – 5 – 5) Working sets: (75% x 5, 80% x 5, 85% x 5) of...

16 Nov 2014

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11/17/14

BK Fit Studios – 11/17/14 Strength Deadlift (5 – 5 – 5) Working sets: (75% x 5, 80% x 5, 85% x 5) of 1RM...

15 Nov 2014

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11/16/14

BK Fit Studios – 11/16/14 Gymnastics Jump Rope WOD (AMRAP – Rounds and Reps) 10 minute AMRAP 3 Hang Cleans (155/105) 5 Hand Release Push-ups...

14 Nov 2014

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11/15/14

BK Fit Studios – 11/15/14 Gymnastics Mobility Double Unders WOD (Time) 5 Rounds for time: 500m Row 15 Pull Ups 15 Goblet Squats (53/35) QOD...

13 Nov 2014

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11/14/14

BK Fit Studios – 11/14/13 Strength Hang Power Clean (2-2-2-2-2) WOD (Time) 10 Deadlifts (225/185) 15 Wall Balls 20 Sit Ups 25 Double Unders 30...

12 Nov 2014

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11/13/14

BK Fit Studios – 11/13/14 Strength Back Squat (5-5-5-5-5) WOD “Partner Cindy” 20min AMRAMP Partner (AMRAP – Rounds and Reps) 5 Pull-ups 10 Push-ups 15...

11 Nov 2014

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11/12/14

BK Fit Studios – 11/12/14 Skill Turkish Get-ups WOD (Time) 4 Rounds for time: 6 Hang Power Cleans (135/95) 6 Toes to Bar Scaled: Toes...

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