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

Saturday, October 21, 2017

Koda CrossFit

Strength:

A) E2MOM for 12min
3 Hang Power Cleans
*STICK the landing

WOD:

Partner WOD – 3 rounds
50 DUs – EACH – Partner Holds Bar at DL
15 S2OH – EACH – Partner Hangs From Bar

RX Weight: (135/83)

Friday, October 20, 2017

Koda CrossFit

Strength:

A) 5-10min Kipping HSPU Skill work

B1) 4X 5-10 Kipping HSPUs (work skill), Rest 10s
B2) 4X10 DB Bench Press, Rest 10s
B3) 4X 10 Tricep Press Downs, Rest 2 min

WOD:

Chipper
Row 500/400m
50 WBS
50 Russian Twists
50 Lunges w/ Ball OH
Run 400m w/Ball

KodaFit

10 Min. EMOM:
Odd: 7 WB Clean + WBS
Even: 7 Bent Over Rear Delt Flys
10 Rounds (20 minutes)
Odd Minutes: AMRAP Cindy
5 Pullups – 10 Pushups – 15 Squats
Even Minutes: Row/Bike @ 75%
Finisher
C1) 4X 20s V Ups, Rest 20s
C2) 4X 20s Superman Hold, Rest 20s

Thursday, October 19, 2017

Koda CrossFit

Strength:

A) 4X5 Front Squats (60,65,70,70% 1RM)
B) 5,4,3,2,1 Push Press (Build)

WOD:

E2MOM for 16m (4 sets of each)
E: 8 Burpee C2B Pullups
O: 8 Clusters (135/93)
Goal time: under 20s

Koda Endurance

Strength:

A) 4X5 Front Squats (60,65,70,70% 1RM)
B) 5,4,3,2,1 Push Press (Build)

WOD:

18min EMOM
Min1: 200m Run
Min2: 30s ME Burpees
Min3: 30s ME DB H2OH
*powerful, but sustainable*

All WOD Posts