WOD

BK Fit Studios – 11/10/14 Strength Shoulder Press (5-5-5-5-5) WOD (Time) 25 – 15 – 5 Push Press (95/65) Sit Ups QOD Would you rather... Read More

BK Fit Studios – 11-09-14 Gymnastics Rope Climb (bring pants or long socks) WOD (Time) 5 – 10 – 15 – 20 – 25 –... Read More

BK Fit Studios -11-08-14   Strength Hang Power Clean (2-2-2-2-2) WOD (Time) 40 Box Jumps (24/20″) 40 Pull-Ups 40 KB Swings (55/35) 40 Lunges 40... Read More

BK Fit Studios – 11/07/14 Gymnastics Beat Swing / Kipping Swing WOD (Time) 10 Rounds: 6 Pull Ups 6 Ring Dips Scaled: Baneded Pull Ups /... Read More

BK Fit Studios –  11-06-14   Stregnth Back Squat (5-5-5-5-5) WOD -Tabata Alternating (AMRAP – Reps) Goblet Squats (53-35) / Sit Ups QOD How will... Read More

BK Fit Studios – 11-05-14   Strength Shoulder Press (5-5-5-5-5)   WOD  (AMRAP – Rounds and Reps) 12min AMRAP 8 Kettlebell Swings (70/53) 4 Burpees... Read More

BK Fit Studios – 11/04/14   Skill / Gymnastics Jump Rope &  Pose Running WOD (Time) 500m Run 100 Double Unders 500m Row  QOD Joke... Read More

BK Fit Studios 11-03-14 Weightlifting Deadlift (5-5-5-5-5) WOD(Time) 9 Min AMRAP 10 Burpee Kettlebell Deadlifts (70/53) 8 Handstand Push-ups   QOD What was the best... Read More

BK Fit Studios – Cross Training Heart Racer WOD If you are a human you will start the workout with the first group. If you... Read More