WOD

BK Fit Studios – 11/07/14 Gymnastics Beat Swing / Kipping Swing WOD (Time) 10 Rounds: 6 Pull Ups 6 Ring Dips Scaled: Baneded Pull Ups /... Read More

BK Fit Studios –  11-06-14   Stregnth Back Squat (5-5-5-5-5) WOD -Tabata Alternating (AMRAP – Reps) Goblet Squats (53-35) / Sit Ups QOD How will... Read More

BK Fit Studios – 11-05-14   Strength Shoulder Press (5-5-5-5-5)   WOD  (AMRAP – Rounds and Reps) 12min AMRAP 8 Kettlebell Swings (70/53) 4 Burpees... Read More

BK Fit Studios – 11/04/14   Skill / Gymnastics Jump Rope &  Pose Running WOD (Time) 500m Run 100 Double Unders 500m Row  QOD Joke... Read More

BK Fit Studios 11-03-14 Weightlifting Deadlift (5-5-5-5-5) WOD(Time) 9 Min AMRAP 10 Burpee Kettlebell Deadlifts (70/53) 8 Handstand Push-ups   QOD What was the best... Read More

BK Fit Studios – Cross Training Heart Racer WOD If you are a human you will start the workout with the first group. If you... Read More

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