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

    Thursday, January 24, 2019

    Koda Crossfit

    A) 12min EMOM:
    Min1: 40m Dual KB Front Rack Carry
    Min1: 10/10 DB Side Plank Rotations
    Min2: ME Weighted Lunges in 30s (155/105)
     
    B1) 4xME Close Grip Bench @ 31X1 Tempo (BW/66%BW)
    B2) 4×6/6 HEAVY DB Row
     
    C) 12min EMOM
    Min1: ME Pushups in 30s
    Min2: ME Ski/Row/Bike in 30s
    Min3: 30s Goblet Wall Sit

    Wednesday, January 23, 2019

    Koda Crossfit

    A) 8 min EMOM
    1 Clean DL
    1 Clean High Pull
    1 Power Clean
    *start at 65% and increase if CRISP

    B) 8min AMRAP
    ME HEAVY DB Thrusters ”
    Pro: 60/40
    RX: 45/30
    SC: 35/20

    *every time you break do 10 burpees

    Tuesday, January 22, 2019

    Koda Crossfit

    A) 5 rounds (8:00 CAP)
    Max Effort UB Strict Pullups (scale to 10+ on round 1)
    Row 200/160m
    *score is total pull-ups
     
    B) 3 rounds, each for time
    100 Double Unders
    30 KBS (53/35)
    20 HSPUs
    REST 1:00 between rounds
    *score is your slowest round
     
    Marathon Prep:
    3 rounds of 700m Run, 100m Walk
    All WOD Posts