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, October 18, 2018

    A1) 4×10-15 HSPU (work skill), no rest
    A2) 4×20-30s Low Pushup Hold, no rest
    A3) 4×10 DB Z Press, Rest 2-3min

    Start Round every 4 min
    Rnd 1: Row 500/400m + 30 UB DUs
    Rnd 2: 30 Box Overs + 30 UB Dus
    Rnd 3: Run 400m + 30 UB Dus
    Rnd 4: 30 Slam Balls + 30 UB Dus

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

    B) Strength: 6 Sets E2MOM
    1 PC + 2 Front Squats *add weight if possible

    C) Repeat AMRAP @ 70%
    rest 2 min
    D) Repeat AMRAP @ 90%
    *Try to increase rounds as a team

    Competitor with Zeth:

    MOBILITY

    THEN

    6 rounds (Starting Every 4 min)
    10 HEAVY WBS (40/25) – Get Hot!
    Handstand Walk
    Sc: 5-10m, RX: 10m UB, Pro: 10m w/Ramp and Stairs (practice both directions)

    A) 30s on/30s off- Row/AB- 10 rounds
    Must get faster from round to round

    B1)4x 20m/20m Contralateral Carry
    B2) 4×10/10 Lateral Step ups
    B3) 4x15s/15s Lateral Plank hold

    C) 4 Rounds, 1 min rest b/w rounds
    15 DB Push Press
    12 DB Goblet Squat
    9 Inc Push up

    A) 7×8 Goblet Squat
    B) 7×8/8 KB/DB Snatch
    C) 7×8 Chin Ups (or ring rows)
    D) 7×8/8 Box Pistols
    E) 7×8 Pendlay Rows
    F) 7×8/8 DB Iso Curls
    G) 7×8 Banded Face Pulls

    ***Use a 3s sec eccentric phase on all lifts
    ***rest just long enough for your partner to go (approx 30s)

    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