WOD

11/1/14 – BK Fit Studios Skill / Gymnastics Rope Climb with Spanish Wrap WOD (Scaled Tommy V for time) 15 Thruster 115lbs 3 Rope Climbs... Read More

10/31/14 BK Fit Studios   Weightlifting Power Clean (2-2-2-2-2)   WOD (chipper for time) 30 Push-ups 30 Walking Lunges 300m Row 30 Wallballs 30 Abmat... Read More

BK Fit Studios 10/29/14 Weightlifting Back Squat (5-5-5-5-5) increase the weight per set   WOD (3 Rounds for time) 3 Rounds of 500m Row (rest... Read More

Skill Beat Swing / Kipping Swing Metcon (5 Rounds for reps) 3min AMRAP: [1min rest] 250m Run, 10 Box Jumps, 10 Pull Ups, Max effort... Read More

10/28/14 Weightlifting Shoulder Press (5-5-5-5-5)   WOD for (Time) 12-8-4 of: Front Squats (95/65) Push Press (95/65)   QOD Joke day! Tell us your best... Read More

BK Fit Studios – Cross Training Heart Racer 1-Lap Around the Block Warm-up 8: Warm Up (C) Trunk (No Measure) Couch Stretch / Samson Stretch... Read More

10/26/14 18min AMPRAP (Partner WOD) 2 Rope Climbs 20 Walking Lunges (45/25) {Partner holds front rack 95/65}   QOD If you could go on a... Read More

10/25/14 Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats   QOD What would you do if you didn’t have... Read More

Weightlifting Power Clean (2-2-2-2-2) Scaled: Hang Power Clean   Metcon (AMRAP – Rounds) 3 Rounds: 1 Minute AMRAP: 4 Burpees 6 Wall Balls (20/14) Rest... Read More

BK Fit Studios – Cross Training Warm-up 6: Warm Up (B) Push/Pull (No Measure) Hollow Body Hold / Hollow Body Rock Table Inside Out /... Read More