Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native

405-397-3202

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

Monday, September 25, 2017

KXN CrossFit

Strength:

A) 3X5 Shoulder Press (add 2.5# from last week or DELOAD)
B) 3X5 Back Squat (add 5-10# from last week or DELOAD)

WOD:

“Grannie” – Grace + Annie
10,8,6,4,2 G2OH (135/93)
50,40,30,20,10 Double Unders
50,40,30,20,10 Situps

KXN 6 week challenge

Strength:

Strength Retest:
Find 1RM Deadlift

WOD:

Tester WOD #2:
In 2 Minutes:
10 Burpees Over Rower +
Max Meters on Rower in Time Remaining
Rest 4 Min
In 2 Minutes:
10 Burpees + Max Cal on AB in time remaining
*2 Scores to log

KXN Competitor with Jenna

Strength:

HSPU Progression
Track results and try to increase every week
A1) 3X 10 DB Bench Press @ 30X1 (3s down), rest 10s
A2) 3X 3-6 Strict HSPUs (scale up to deficit), rest 10s
A3 for BOTTOM Weak) 3X15 Seated DB Press (bottom 1/2 of rep… shoulders to half way up), rest 2 min
A3 for LOCK-OUT Weak) 3X15 Skull Crushers, rest 2 min

WOD:

AER BASE
mixed modal – minimum deviation
20-30min AMRAP @ 65% Pace
5/5 KB Snatches (53/35)
5/5 1-Arm KB Thrusters
1/1 TGU (top-down-top)
AB 15/10 Cals

Schedule

Full Schedule

Staff

Kevin Schuetz

Owner and Trainer

Kevin Schuetz - Owner/Head Trainer

Jenna Newton

Coach

Jenna Newton - Coach

Toby Johnson

Coach

Toby Johnson - Coach

Casey McCallister

Coach

Casey McCallister - Coach

Brice Collier

Coach

Brice Collier - Coach

Liz Schuetz

Administration

Liz Schuetz - Front Desk / Administration

Charles Baker

Coach

Charles Baker - Coach

Jennifer Copelin

Coach

Jennifer Copelin - Coach