Koda CrossFit

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Workout of the Day

Monday, December 11, 2017

Koda CrossFit

Strength:

A1) 4X10 Bench Press
Start at 30% and build in huge jumps
A2) 4X10 Pistols

WOD:

EVERY 3 min for 18 min (6 sets)
Find ME Pace on Rower

During Rest – 10/10 Landmine Rotations

KodaFit

12 min. E2MOM
2 strict press + 4 push press + 6 thrusters
* build if smooth

18 min AMRAP
2,4,6,8,10 etc
Weighted walking lunges (SB)
SB
HR push-ups
250/200 m row
* reps increase by 4 each round
Row stays the same

Saturday, December 9, 2017

Koda CrossFit

Strength:

3X15 Back Squats
Start at 30% and build in huge jumps
Rest 3-5min between sets

WOD:

15min Partner AMRAP – Alternating Movements
10 DB Cleans (50/35)
10 DB Lunges (RX: Shoulders, SC: Side)
30 Double Unders

Friday, December 8, 2017

Koda CrossFit

Strength:

Find Jerk 1RM

WOD:

5 Rounds, Each for time
Run 200m
10 T2B
10 Strict HSPUs (RX: Kipping, Sc: HR Pushups)

All WOD Posts