Koda CrossFit Norman

405-310-4047

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

Thursday, April 26, 2018

Strength:

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

WOD:

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

Strength:

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
Row
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

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