Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC


228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native


8037 NW Expressway

Oklahoma City, OK 73162

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

Thursday, April 26, 2018


A) Every 90s for 8 sets (build from last week)
2-3 Front Squats @ 75% 1RM (2/0/X/0 tempo)
Stay Fast


B) 21min EMOM (7 rounds)
Min 1: *30 Double Unders
Min 2: *10 Hang Power Cleans (115/80)
Min 3: 15/10 Cal Row
*** increase by 5 Dus and 1 Clean every round

Partner WOD:
A) 5 Min AMRAP @ 50% effort:
5 Burpees
10 WBS (Very Light)
10 Russian Twists w WB
*Alternate Movements


B) Every 90 Sec for 8 Sets:
3 Power Cleans + 3 Front Squats
*Build as you go
C) Repeat AMRAP @ 75%
rest 2 min
D) Repeat AMRAP @ 100%
*Try to increase rounds as a team

Competitor with Zeth:


A) Aerobic/Shoulder Prep

B1) 4x 20m- sled drag
B2) 4x20m Bear Hug WB/SB carry

C1) 4×10 Banded Good Morning
C2) 4×10/10 Lateral Banded Walks
C3) 4×5/5 single arm DB Deadlifts

7 min AMRAP @ 70%
15s Plank
5/5 DB curl and press
rest 3 min
REPEAT @ 85%

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

B) 20min Group Jog: Smooth and Easy

C) 5 X 0:15s “accelerations” – NOT A SPRINT
1:00 Walk/Rest between each

D) 15min Mobility Work


Full Schedule


Kevin Schuetz

Owner and Trainer

Kevin Schuetz - Owner/Head Trainer

Jenna Newton


Jenna Newton - Coach

Toby Johnson


Toby Johnson - Coach

Casey McCallister


Casey McCallister - Coach

Brice Collier


Brice Collier - Coach

Liz Schuetz


Liz Schuetz - Front Desk / Administration

Charles Baker


Charles Baker - Coach

Jennifer Copelin


Jennifer Copelin - Coach