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

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

    Thursday, February 21, 2019

    A) 15min for quality
    200m Jog
    10 Bent Over DB Rows
    30m OH DB/KB Carry
    3/3 Alternating One Arm Hangs (sub 10 scap pullups)

    B) 4×3 TnG Power Cleans
    (build to a heavy, BUT CRISP)

    C) 10min Partner EMOM (alternating minutes)
    6 Burpees to 6″ + ME Cal Row

    D) Max Effort Ski/Bike Sprint
    RX: 21/15 Cals
    SC: 15/9 Cals

    Strength:
    A) 4 x 3 Deadlifts @ (X/1/2/0)
    B) Build to heavy 1 Rep Deadlift (perfect form)
    *log heaviest weight

    Rowing Helen Tester #3
    3 Rounds
    400m Row
    21 KBS
    12 Pullups *sub Ring Rows
    *log time finished

    Competitor with Zeth:

    CrossFit GOLF

    50 Thrusters (45/35) PAR 4
    50 KBS (53/35)PAR 3
    50 Pullups OR Ring Rows PAR 5
    50 Goblet Squats (53/35) PAR 4
    50 Pushups PAR 5
    50 Slam Balls (25/15) PAR 2
    50 Hang Power Cleans (135/95)PAR 5
    50 Situps PAR 2
    50 WBS (20/14) PAR 3
    * Complete a 400 meter run BEFORE AND AFTER!
    * Try to complete each movement in as few sets as possible
    * # of sets per movement = score
    * 35 Min. Time Limit! PAR = 33
    * RECORD YOUR SCORE!! LOWEST SCORE WINS

    A) 8min 30s on 30s off AB
    **try to get faster each round

    B1) 5×10 Seated Banded Pulldowns
    B2) 5×3 IYT
    B3) 5×6/6 Contra Dead Bug

    4 rounds
    15/15 Step ups
    10 1-Arm KBS (L)
    20m Farmer’s Carry (L)
    10 1-Arm KBS (R)
    20m Farmer’s Carry (R)

    A) 5×3 Back Squats (21X1)

    B1) 3×10 HEAVY DB Thrusters
    B2) 3xME Strict Pullups (10+)

    C) 12min AMRAP
    12/8 Cal AB
    20m Bear Crawl
    20 Air Squats
    20 AbMat Situps

    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