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

Thursday, January 19, 2017

KXN CrossFit

Strength:

*ABS on ABS*

WOD:

In 3 min: Run 400 + ME Slam Balls
Rest/Walk 2 min
In 3 min: Run 400 + ME HR Pushups
Rest/Walk 2 min
In 3 min: Run 400 + ME Step-Ups
Rest/Walk 2 min
In 3 min: Run 400 + ME T2B

KXN 6 week challenge

Skill:

Deadlift Form Work

Strength:

A) 4 x 2 Deadlifts @ (X/1/2/0)
B) Build to heavy 2 Rep TnG Deadlift
*log heaviest weight

WOD:

Tester WOD #2: (2-3 heats)
Guys- 15-12-9
Girls- 12-10-8
Heavy Russian KBS
AB Calories

KXN Competitor

Strength:

C2B Progression
Track results and try to increase every week
A) 5 min EMOM: 5-15 Kipping C2B
B) 10min EMOM:
E: 5-10 Bent Over DB Flys
O: 5-10 BB Curls

WOD:

MAP
High Power But Repeatable Efforts
2 Rounds: Run 800m, Walk/Rest 3 min
3 Rounds: Run 400m, Walk/Rest 2 min
4 Rounds: Run 200m, Walk/Rest 1 min

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