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, July 22, 2017

Koda CrossFit

Strength:

A) 14min E2MOM
3 Pausing Power Cleans
(start at 65% and increase if crisp)

WOD:

Partner WOD – only 1 working at a time
150/120 Cal Row
100 KBS
50 T2B

#KODAJacked

A1) 4X ME-2 Strict Pullups (4s eccentric), Rest 10s
A2) 4X 20-30s Ring Support Hold (top), rest 2 min away
B1) 4X8 1&1/4 Front Squats (4s eccentric), rest 10s
B2) 4X8/8 Starfish Holds + Leg Abduction, Rest 2 min
C) Seated Strict Press Burnout
Start at 70% 1RM and Drop 20/10 pounds every set

D) 3X 21s BB Curls

Friday, July 21, 2017

Koda CrossFit

Strength:

Gymnastics Skills

WOD:

6 rounds
ME Double Unders in 30s – Rest 30s
ME Slam Balls in 30s – 30s Rest
ME Candle Sticks in 30s – Rest 30s
***Score is lowest reps competed for each movement

#KODAJacked

A1) 3X10m Seal Walk
A2) 3X20 Russian Twists
A3) 3X10 Strict T2B
8min Bike @ 65% Pace
Every 2min do 20-30s Knee Tuck Hang

C1) 3X10 Slam Balls
C2) 3X10/10 Landmine Rotations
C3) 3X 10 Reverse V-Ups on Rower

8min Row @ 65% Pace
Every 2min do 20-30s Goblet Squat Hold

Thursday, July 20, 2017

Koda CrossFit

Strength:

Every 90s for 12min (8 sets)
3 Back Squats @ 30X1 Tempo (65% 1RM)

B) 3X8 Sumo Stance Good Mornings

WOD:

For Time
20 DB Thrusters (50/35)
20 Deadlifts (225/145)
20 Bar Facing Burpees

Koda Endurance

Strength:

Every 90s for 12min (8 sets)
3 Back Squats @ 30X1 Tempo (65% 1RM)

B) 3X8 Sumo Stance Good Mornings

WOD:

For Time
20 DB Thrusters (50/35)
20 Deadlifts (225/145)
20 Bar Facing Burpees

All WOD Posts