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

Monday, June 26, 2017

KXN CrossFit

Strength:

10min EMOM: Clean and Jerk Complex
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (3s Hold)
*Start at 65% and increase if crisp

WOD:

4 rounds
30s Alt DB Snatches
30s Pushups
30s Air Squats
30s Boat Hold
2 min rest

KXN 6 week challenge

Strength:

Strength Retest:
Find 3RM Deadlift

WOD:

Tester WOD #2: (2-3 heats)
5 Min AMRAP:
50/30 Cal Row
Max Effort Burpees Over Rower (jump or step)

KXN Competitor

Strength:

D) 6X3 Back Squats @ 3111
(build in weight, position over load)
E) 6X3 Pin Pulls (DL with bar elevated to right below knees)
(you will get heavy, watch form!)

WOD:

AER BASE
mixed modal – minimum deviation
A) 8 min AB @ 60%
B) 8min Row @ 70%
C) 8 min AMRAP @ 80%
Jog 200m – Bear Crawl 20m
30 Double Unders – 30 Squats

#KODAJacked

A) 4X3/3 DB Hang Snatch (HEAVY)
B1) 4X 10 Floor Press (3s eccentric), rest 10s
B2) 4X 20-30s Pullup hold, rest 2min
C1) 4X10 Ring Rows (tough version), rest 1 min
C2) 4X60m OH KB Carry, Rest 1 min
D1) 3X15-30s Ring Dip Hold, rest 1 min
D2) 3X8 Pendlay Rows, rest 1 min

Every 2 min for 8 min (4 sets)
E: 30m Sled Pull (Heavy but Fast)

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