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

Friday, February 16, 2018

Koda CrossFit

Strength:

9 min EMOM
3 Front Squats (30X1 Tempo) @ 65% 1RM

WOD:

5 Rounds – Score is slowest round!!!
50 Double Unders (or 75 SUs)
20 WBS (20/14)
10 T2B

Thursday, February 15, 2018

Koda CrossFit

Strength:

1 Round every 2 min for 10min
5-10 Kipping Pullups (work skill)
10 Inverted Rows
10 Tempo BB Curls
1 Attempt at 30 UB Double-Unders

WOD:

3 rounds for time
Run 400m
21 KBS
12 HSPUs
PRO: Strict Deficit (45 plates)
RX: Strict
Scaled Kipping/True Pushups/HR Pushups

Endurance

WOD:

A) Running Warmup
3 rounds of
0:45 Easy Jog/Walk
15sec “acceleration” (try to get faster on every one)

B) Run Specific Mobility – 5 Min

Intervals – 18:00
C1) 2 Rounds of 2:00 @ Tempo Pace – 1:00 Easy
THEN, right into
C2) 5 Rounds (0:30 “Hard”, 1:30 Walk/Rest)
C3) 3:00 jog cooldown

D) 6min EMOM: 8 KB Jump Squats – 5/5 Single Leg KB DL
E) 6min EMOM: 6/6 Goblet Lunges – 6/6 KB Push Press
F) 6min EMOM: 10/10 Shoulder Taps – 10/10 One Arm KB Swings

Wednesday, February 14, 2018

Koda CrossFit

Strength:

A) 6,5,4,3,2,1 Sumo Deadlifts
Build to a Heavy
*try to get heavier than 2weeks ago

WOD:

18min Partner AMRAP
“Alternating Movements Style”
Row 150/120m
5 DB Man-Makers (Pushup, Row, Row, Clean, Press)
20 Abmat Situps

Koda Resolutions

Skill:

Learn T2B/TTR

Strength:

4 Sets Each:
A1) 10 DB Lunges or step ups(5/5), rest 10sec
A2) 5-10 T2B or Toes Through Rings
Rest 1 min between each set

WOD:

“Helen”
3 Rounds For Time:
400m Run/Row
21 Am KBS
12 Pullups/Jumping Pullups/Ring Rows
*15 Min Cap

All WOD Posts