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, December 8, 2016

KXN CrossFit

Strength:

*Handstand Hold Skill Work*

WOD:

5 rounds, each for time
run 200m
15 KBS
12 HR Pushups
9 Goblet Squats

Finisher: 3X15 Partner Push Candle Sticks

KXN 6 week challenge

Skill:

Deadlift Form Work

Strength:

A) 5 x 3 Deadlifts @ (X/1/2/0)
*Find Heavy Set of 3 DL (perfect Form)

WOD:

Tester WOD #2:
1 Round For Time:
20/15 Cal Row
10 Burpees Over Rower (jump or step)
20/15 Cal AB

KXN Competitor

Strength:

Strict HSPU Progression
Track results and try to increase every week
A1) 5X 5X 3-6 Strict HSPUs (scale up to deficit), rest 10s
A2) 5X 10 DB Bench Press @ 30X1 (3s down), rest 10s
A3) 5X15 Tricep Press Downs, rest 2 min

WOD:

ANA
Fast and Hard
4 Sets, Start Every 5 min
12 DB Hang Clusters + 6 Burpee Box Overs (all the way over)
GO ALL OUT! Goal is Heavy but Unbroken

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