Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

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Bethany, 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, March 21, 2019

    A) 15min AMRAP
    10/10 Lateral Band Walks, 200m Jog
    10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats

    B) 5 X 3 Power Cleans + 3 Front Squats + 3 Jerks

    C) 4 rounds, rest 1 min between rounds
    30s Double Unders
    15s Mountain Climbers
    15s Burpees

    D) Ski/Bike Sprint for time
    RX: 21/15 Cals
    SC: 15/9 Cals

    Skill- Oly Technique
    A) 5-6 sets: 3 Hang Power Cleans (technique focused)

    B) 19.3 REMIX
    10 min CAP
    50m DB Front Rack Walking Lunge
    50 alternating DB Step Up (1 DB)
    50 Pushup/Barbell Pushup
    50m Bear Crawl

    Competitor with Zeth:

    NO COMP CLASS TODAY

    A) Stations: 12 Min. EMOM – 30 sec. on/30 sec. off (4 rounds)
    Station 1: Ring rows
    Station 2: KB RDL
    Station 3: Assault Bike

    B) 3 Rounds For Time
    400/300m Row 20 Goblet Squats
    15 KBS
    10 Pushups, rest 2 min between rounds

    C1) 3×6 Jefferson Curls
    C2) 3×8/8 DB Curls
    C3) 5/5 Sciatic N Floss

    A) 5×5 Back Squat @ 31X1 Tempo

    B) 15-12-9-6-3 for time
    Incline DB Bench Press
    DB Deadlifts
    *set of 15 should be unbroken

    C) 15-12-9-6-3 for time
    Good Mornings
    Strict Pullups

    Schedule

    Full Schedule

    Staff

    Jenna Newton

    Gym Manager/Coach

    Jenna Newton - Gym Manager/Coach

    Toby Johnson

    Gym Manager/Coach

    Toby Johnson - Gym Manager/Coach

    Zeth Barron

    Gym Manager/Coach

    Zeth Barron - Gym Manager/Coach

    Brice Collier

    Head Programmer

    Brice Collier - Head Programmer/Coach

    Charles Baker

    Coach

    Charles Baker - Coach

    Bess Jackson

    Coach

    Bess Jackson - Coach

    Karen Feiner

    Coach/KodaKids

    Karen Feiner - Coach/KodaKids

    Noah Bridges

    Coach

    Noah Bridges - Coach