Koda CrossFit OKC


228 NW 60th St

Oklahoma City, OK 73118

Koda Native

Bethany, 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

    Tuesday, October 22, 2019

    Koda Crossfit

    A1) 5,4,3,2,1 Deadlifts, rest 90s
    A2) 5 X 8 Seated DB Press, Rest 90s
    B) 10min AMRAP (5 rounds)
    45s ME WBS (20/14)
    15s Rest
    45s ME AbMat Situps
    15s Rest

    Monday, October 21, 2019

    Koda Crossfit

    Metcon (AMRAP – Rounds and Reps)
    OPEN 20.2 RETEST


    AMRAP in 20:00:

    20/15 Cal Row
    20 Push-Ups (RX: Strict HSPUs)
    20 Slam Balls (40/25)

    Saturday, October 19, 2019

    Koda Crossfit

    A) 20min EMOM
    Min1: 30s AB (arms only) + 30s AB (legs only)
    Min2: 5/5 DB Windmill
    Min3: 30s Row (no legs) + 30s Row (normal)
    Min4: 20/20m SA Bottoms Up KB Carry
    Min5: 8 Candle Stick Get-Ups

    B) 15min Partner AMRAP (alternating rounds)
    200m Jog
    1/1 DB Snatch
    ***add 1 rep every round

    RX: 70/50
    INT: 50/35
    SC: 35/20

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