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, August 21, 2017

Koda CrossFit

Strength:

A) 3X5 Shoulder Press (add 2.5# from last week)
B) 3X5 Back Squat (add 5-10# from last week)

WOD:

Nasty Girls – 3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/93)

#KODAJacked

A) 3X5 Burpees with Max Height Jump
B1) 4X6 1&1/4 DB Incline Bench (4sec ecc), rest 10s
B2) 4X6/6 Powell Raises, rest 2min
C1) 3X5-10 Ring Pullups (3sec ecc), rest 1min
C2) 3X 20-30s HS hold (work on freestanding with partner) , Rest 1 min
D1) 3X6/6 1-Arm Z-Press, rest 30s
D2) 3X6/6 DB Row, rest 30s

A) AMRAP for 10 min @ 65%
5 Waiter Squats (right) + 40m 1-Arm Farmer’s Carry (right) + 200m Row
5 Waiter’s Squats (left) + 40m 1-Arm Farmer’s Carry (left) + 10 Cal AB

Saturday, August 19, 2017

Koda CrossFit

Strength:

4×5 OHS @2321 tempo, rest 1min
4×7/7 FR Lunges, rest 1min
4×7 Sumo Good Mornings, rest 1min

WOD:

16 min Partner AMRAP (alternating movements)
16 WBS
8 Burpee C2B Pullups
200m Run

Koda 6 Week Challenge

Strength:

5×5 Deadlift
5×8 Weighted Step-ups

WOD:

“Helen”
3 Rounds
400m Row/Run
21 Russian KBS
12 Tough Ring Rows

*record your times*

#KODAJacked

A) 4X7 Slam Balls (HEAVY)
B1) 3X15-20 Incline DB Press, Rest 10s
B2) 3X 10 Prone Snow Angels, rest 2 min
C1) 12,10,8,6 Back Squats, rest 10s
C2) 4X4/4 Lunge Jumps, Rest 2 min
D1) 3X15 DB Curls
D2) 3X10-20 HS Hold Shoulder Taps

E) EMOM for 10 min
E: 15-30s HS Hold
O: 15-30s Back Squat Hold (135/83)

Friday, August 18, 2017

Koda CrossFit

Strength:

A) 3X5 Close Grip Bench Press (add 2.5-5# from last week)
B) 3X5 Front Squat (add 5-10# from last week)

WOD:

FTO Advanced Event 1
ME Row in 8 min
At the start of every min
3 G2OH (135/85)

Score is total meters rowed

#KODAJacked

A1) 3X15 GHD Situps
A2) 3X10 Prone/Plank Transitions (hands to elbows)
A3) 3X5 Balls to Bar
2 Rounds – Go Hard (rest 3 min between rounds)
3/3 Hang DB Snatches – 9/6 Cal AB – Heavy WBS
B1) 3X30s Tall Plank
B2) 3X15/15 Weighted Side Bends
B3) 3X15/15 Bicycle Crunches
2 Rounds – Go Hard (rest 3 min between rounds)
3/3 Hang DB Snatches – 9/6 Cal AB – Heavy WBS
C1) 3X7/7 Landmine Row and Press
C2) 3X 50m Goblet Carry (Heavy)

All WOD Posts