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

Tuesday, August 22, 2017

KXN CrossFit

Strength:

C1) 3X 21s BB Curls, rest 1 min
C2) 3X 8 Poor Man Glute Hams, rest 1 min
B3) 3X 10-15 Ring Pushups, rest 1 min

WOD:

A) 9min Partner AMRAP @ 60%
30 Double Unders (Partner Hangs from bar)
15 Situps (partner planks)
rest 3 min
B) Repeat AMRAP @ 70%

KXN 6 week challenge

Reminder:

Join 6 Week FB Group: https://www.facebook.com/groups/KXN6WeekChallenge/

Strength:

A) 4 x 4 Strict Press
B) 4 x 4 Push Press

WOD:

12 min EMOM
Minute 1: 30 Sec AB Sprint
Minute 2: 30 sec Plank Hold
Minute 3: 30 Sec Row
Minute 4: 10 Tough Ring Rows
*1 30s AB Sprint each person from 13-16th minute

#KODAJacked

A) 3X5 Burpees with Max Height Jump
B1) 4X6 1&1/4 DB Incline Bench (4sec ecc), rest 10s
B2) 4X6/6 Powell Raises, rest 2min
C1) 3X5-10 Ring Pullups (3sec ecc), rest 1min
C2) 3X 20-30s HS hold (work on freestanding with partner) , Rest 1 min
D1) 3X6/6 1-Arm Z-Press, rest 30s
D2) 3X6/6 DB Row, rest 30s

A) AMRAP for 10 min @ 65%
5 Waiter Squats (right) + 40m 1-Arm Farmer’s Carry (right) + 200m Row
5 Waiter’s Squats (left) + 40m 1-Arm Farmer’s Carry (left) + 10 Cal AB

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