Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Get started with Koda CrossFit Norman today!

    Join a 6 Week KXN Beginner's program

    This class will focus on assisting clients in taking their 1st step towards a healthier lifestyle in a fun and encouraging environment. The program follows a 6-week diet and exercise program built specifically for individuals who want to begin the change to a happier and healthier life.

    Workout of the Day

    Tuesday, April 22, 2019

    A) 6min AMRAP @ 80%
    40m Farmer’s Carry (50/35)
    5 Hang DB Squat Cleans
    5/5 Renegade Rows

    B) Assault Bike 6min @ 80% pace

    C) 6min AMRAP:
    5 Burpees
    5/5 KB Snatches (53/35)

    D) Run 1060m (2/3 mile)
    *scale to 800m”

    Skill- DB snatch and Sumo DL

    A1) 6,4,3,6,4,2 Sumo Deadlifts
    A2) 6×6/6 Side Plank DB Rotations

    Workout: 15 min partner AMRAP- Alternate rounds
    400m AB
    1/1 DB snatch
    **add 1 DB per round

    Competitor with Zeth:

    A1) 4 sets
    1.1.1 Power Clean
    *build to a heavy
    A2) 4×8 Banded KBS
    *Heavy/Powerful

    B) 3×3 Push Jerks
    2 second hold at the CATCH
    *build to a heavy

    C) in 15min
    Build to a HEAVY C&J

    D) 3×3 Clean High Pulls
    60-70% 1RM

    A) 30s on/off Row- 10 min

    B) 10 min E2MOM
    20m backwards sled drag (Slow and Controlled!!) INSIDE
    **Easy AB with remaining time**

    B1) 4×8 Tempo ring Row (2s hold at top, 2s lowering)
    B2) 4×10 Banded Pull aparts

    C) 10min E2MOM
    20m forward sled drag (WALKING, CONTROLLED)
    **Easy Row with time remaining**

    D1) 4×10/10 Single Leg KB RDL
    D2) 4x20m 1 arm FC

    A1) 3×4 Double KB Goblet Squats @ 4441
    Heavy
    A2) 3×5/5 Suitcase Deadlifts (floorless)
    Heavy

    B1) 3×7/7 Split Squats
    B2) 3×7 Jefferson Curls

    C) EMOM for 12 (4 rounds)
    Min1: 30s Wall Sit
    Min2: 10/10m Contraleteral Carry
    Min3: 30s Alternating Contralateral Deadbug

    Schedule

    Full Schedule

    Staff

    Jenna Newton

    Gym Manager/Coach

    Jenna Newton - Gym Manager/Coach

    Toby Johnson

    Gym Manager/Coach

    Toby Johnson - Gym Manager/Coach

    Zeth Barron

    Gym Manager/Coach

    Zeth Barron - Gym Manager/Coach

    Brice Collier

    Head Programmer

    Brice Collier - Head Programmer/Coach

    Charles Baker

    Coach

    Charles Baker - Coach

    Bess Jackson

    Coach

    Bess Jackson - Coach

    Karen Feiner

    Coach/KodaKids

    Karen Feiner - Coach/KodaKids

    Noah Bridges

    Coach

    Noah Bridges - Coach