22 Nov /0 Comments/WOD 11/23/14 BK Fit Studios – 11/23/14 Strength Week1: Deadlift (5 – 5 – 5) Warm up sets: 5 reps @ 40% of 90% 1RM 5 reps... Read More
21 Nov /0 Comments/WOD 11/22/14 BK Fit Studios – 11/22/14 Skill / Gymnastics Power Clean WOD (Weight) 12 minute EMOM: 10 Wall Balls (20/14) 2 Power Clean (165/115) QOD –... Read More
20 Nov /0 Comments/WOD 11/21/14 BK Fit Studios – Cross Training QOD Beach house or ski house? Warm-up 12min AMRAMP 10 SLR w/ Core Activation 15 Single leg squat (touch... Read More
19 Nov /0 Comments/WOD 11/20/14 BK Fit Studios – Cross Training QOD If you could pick one person to play you in the movie of your life, who would it... Read More
18 Nov /0 Comments/WOD 11/19/14 BK Fit Studios – 11/18/14 Skill / Gymnastics Rope Climb WOD (Time) Max Effort 1000m Row QOD – Favorite type of nut? Don’t forget that... Read More
17 Nov /0 Comments/WOD 11/18/14 BK Fit Studios – 11/18/14 Strength Shoulder Press (5 – 5 – 5) Working sets: (75% x 5, 80% x 5, 85% x 5) of... Read More
16 Nov /0 Comments/WOD 11/17/14 BK Fit Studios – 11/17/14 Strength Deadlift (5 – 5 – 5) Working sets: (75% x 5, 80% x 5, 85% x 5) of 1RM... Read More
15 Nov /0 Comments/WOD 11/16/14 BK Fit Studios – 11/16/14 Gymnastics Jump Rope WOD (AMRAP – Rounds and Reps) 10 minute AMRAP 3 Hang Cleans (155/105) 5 Hand Release Push-ups... Read More
