WOD

BK Fit Studios – 03/24/2015 Strength Shoulder Press 3 x 5 Across (add 2.5 + 5lbs from last week) WOD (AMRAP – Reps) 9min AMRAP 25 Cal Row... Read More

BK Fit Studios – 03/23/2015 Strength – Back Squat (3 x 3 Across) Work at 80% of 1rm WOD (Time) 30-20-10: Kettlebell Swings (70/53) Pull-ups... Read More

BK Fit Studios – 03/22/2015 Strength – Bench Press (5-5-5) WOD (Time) 4 Rounds 10 Lateral Burpees 5 Deadlifts (185/125) QOD – What are you... Read More

BK Fit Studios – 03/21/2015 WOD Scale: Cross Training Games Open 15.4 Scaled (AMRAP – Reps) 8 minutes of: 10 push presses (95/65) 10 cleans... Read More

BK Fit Studios – 03/20/2015 Strength – Front Squat (4-4-4-4) WOD (Time) 25 Push-ups 25 Sit-ups (ab-mat) 25 Air Squats 1min Handstand Hold 1min Plank Hold 1min Goblet... Read More

BK Fit Studios – 03/19/2015 Strength – Deadlift (5-5-5-5-5) Find a 5 rep Max by increasing the weight on each set. Do not fail any reps. WOD (AMRAP... Read More

BK Fit Studios – 03/18/2015 Skill – Snatch WOD (Time) 3 Rounds: 15 Box Jumps (24″/20″) 15 Pull-ups 15 Power Snatches (115/75) QOD – Favorite Ice Cream?

BK Fit Studios – 03/17/2015 Strength – Back Squat (5 x 5 Across) Add 5 to 15+ lbs from last week WOD (Time) EMOM Alternating... Read More