Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda Native

Oklahoma City, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Workout of the Day

    Saturday, October 20, 2018

    Koda Crossfit

    Strength:

    EVERY 3 min for 18 min (6 sets)
    3 Push Press (Heavy BUT Crisp)
    RIGHT INTO
    ME Row Pace

    Wod:

    “Partner Volkswagen”
    42-30-18 Reps for time
    Bench Press (BW/.66 BW)
    Strict Pullups
    ***split reps however***

    Jacked

    A) 7×8 Rack Pull (Elevated DL, knee height)
    B) 7×8 BB Floor Press
    C) 7×8/8 Split Stance Good Mornings
    D) 7×8/8 KB Clean and Press
    E) 7×8 SUPER Close Grip Bench (elbows IN)
    F) 7×8/8 Kneeling DB Press
    G) 7×8 Pushup + Renegade Rows

    Friday, October 19, 2018

    Koda Crossfit

    Strength:18

    EVERY 2 min for 12 min (6 sets)
    3 Back Squats @ 31X1 (65-70% 1RM)
    RIGHT INTO
    3 Seated Box Jumps

    Wod:

    10! For time
    DB Squats (50/35)
    T2B

    Thursday, October 18, 2018

    Koda Crossfit

    Skills:

    A1) 4×10-15 HSPU (work skill), no rest
    A2) 4×20-30s Low Pushup Hold, no rest
    A3) 4×10 DB Z Press, Rest 2-3min

    Wod:

    Start Round every 4 min
    Rnd 1: Row 500/400m + 30 UB DUs
    Rnd 2: 30 Box Overs + 30 UB Dus
    Rnd 3: Run 400m + 30 UB Dus
    Rnd 4: 30 Slam Balls + 30 UB Dus

    Jacked

    A) 7×8 Goblet Squat
    B) 7×8/8 KB/DB Snatch
    C) 7×8 Chin Ups (or ring rows)
    D) 7×8/8 Box Pistols
    E) 7×8 Pendlay Rows
    F) 7×8/8 DB Iso Curls
    G) 7×8 Banded Face Pulls

    All WOD Posts