WOD

BK Fit Studios – 06/18/2015  Skill Handstands (kicking up and lowering all the way down) WOD (Time) 50 Wall Balls (20/14) 10 KBS (53/35) 40 Wall... Read More

BK Fit Studios – 06/17/2015  Strength – Bench Press (4 x 6 Bench Press) WOD (Time) 10 to 1 For Time – Ring Dips – Power Snatches... Read More

BK Fit Studios – 06/16/2015 Strength  – Front Squat (3-3-3-3-3 ) 2 second hold rock bottom WOD (AMRAP – Reps) Double Tabata: Push Ups, Sit Ups QOD – What... Read More

BK Fit Studios – 06/15/2015 Strength – Split Jerk (3-3-3-3-3) WOD (Time) 10 to 1 (10-9-8-7-6-5-4-3-2-1 reps) Deadlift 185/135 Barbell Hops (over & back =1)... Read More

BK Fit Studios – CROSS TRAINING QOD Have you ever gone hunting before? Warm-up – 5 minutes on foam roller & lacrosse ball: focus on... Read More

BK Fit Studios – 06/13/2015 Strength Back Squat (7-7-7-7 to 70% Across) WOD (Time) 5 Rounds for time of: Run 200 Meters 9 Thrusters 95/65... Read More

BK Fit Studios – CROSS TRAINING QOD If you were responsible for the programing what would you have us do for today’s wod? Warm-up Sk... Read More