WOD

CH, EW, WB – CROSS TRAINING Strength Metcon (Weight) EMOM 10 Odd min: 10 Barbell Biceps Curls Even min: 20 Banded Triceps Pushdowns WOD Metcon... Read More

CH, EW, WB – CROSS TRAINING Strength Overhead Squat (5×5) WOD Cross Training Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# /... Read More

CH, EW, WB – CROSS TRAINING Strength Clean Pause DL + Hang Power Clean + FS (5×2+2+2) WOD Metcon (AMRAP – Reps) With a partner:... Read More

CH, EW, WB – CROSS TRAINING Strength Shoulder Press (15 min to find 1RM) Barbell RDL (3×8 across) Superset WOD Metcon (Time) 100 Back Rack... Read More

CH, EW, WB – CROSS TRAINING Strength   Snatch Pause DL + Hang Power Snatch + OHS (5×2+2+2) WOD Metcon (Time) 21-15-9 OHS 95/65# Pullups... Read More

Check out what’s happening in November, some tips on form, and get personal with one of your coaches in the BK Fit Fitness Newsletter.

CH, EW, WB – CROSS TRAINING WOD Strength Back Squat (15 min to find 1RM)   Metcon (Time) 5 RFT 10 Hang Power Cleans 135/95#... Read More

CH, EW, WB – CROSS TRAINING WOD   Metcon (No Measure) EMOM 25 Min 1: 10 Deadlifts 225/135# Min 2: 50 DU Min 3: 12/9... Read More