Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Oklahoma City, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Deer Creek
  • Koda Tulsa
  • 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, August 16, 2018

    Strength:

    A) 3×5 Front Squat
    *5-10# more than last week

    1st Timer’s Advanced WOD 4: (9:00 CAP)
    Part A) 3:00 Row/Ski
    Part B) 3 rounds
    12 DL (135/95)
    9 HPC
    6 S2OH

    Strength Retest:
    Find 1RM Deadlift

    Tester WOD #2:
    7 Min AMRAP:
    7 Cal Row
    7 Burpees
    7 HEAVY Russian KBS
    *Log total reps

    Competitor with Zeth:

    A) E2MOM for 6 sets
    1 High Hang Power Clean
    1 Hang Power Clean
    1 Hang (below knee) Power Clean
    1 High Box Jump
    *start at 65% and increase if CRISP

    B1) 4X 5-10 GHD Raises w/ 3s eccentric lowering, rest 1 min
    B2) 4X 5/5 half kneeling bottoms up KB Press

    C) 4 rounds
    Assault Bike 1 min
    3 Hips to Rings (perfect kip and use lats)
    Assault Bike 1 min
    3 Ring Dip Negatives (5 sec)
    Assault Bike 1 min
    1-3 Muscle-Ups (work form)

     

    A) 12min Partner AMRAP (Follow the Leader)
    10 Pushups
    10 Ring Rows
    10 Goblet Squats
    10 Glute Bridges
    B) 15 Min EMOM:
    min 1: 40m SB FR Carry
    min 2: 6 SB + 6-10 Russian Twists
    min 3: 30s Plank Hold (scale up to ring support)
    C) Finisher
    2 rounds
    15/15 Banded Kick Backs
    15/15 Banded Marches

    Warm Up: Pizza Game
    Skill/Review: Push Ups/Sit Ups/Wall Walks
    WOD: 10 min AMRAP
    5 Push Ups
    10 Sit Ups
    15 Air Squats

    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