Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

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Oklahoma City, OK

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Edmond, OK

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Tulsa, OK

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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, January 17, 2019

    A) 10min AMRAP
    200m Run
    20 American KBS (53/35)
    20 AbMat Situps

    B) 50 Pushups For Time

    C) 10min AMRAP
    50 Double Unders
    10 Burpees
    10 T2B
    D) 50 Inverted Rows for time

    Marathon Prep:
    Run 1.5 miles (approx 10min) instead of doing parts A&C

    Join 6 Week FB Group:
    https://www.facebook.com/groups/KXN6WeekChallenge/
    Deadlift Form Work
    Strength:
    A) 4 x 3 Deadlifts @ (X/1/2/0)
    B) Build to heavy 1 Rep Deadlift (perfect form)
    *log heaviest weight

    Rowing Helen Tester #3
    3 Rounds
    400m Row
    21 KBS
    12 Pullups *sub Ring Rows
    *log time finished

    Competitor with Zeth:

    A1) RDL
    4×5- Form focused
    rest 1 min
    A2) KB Sum Deadlift (1 KB)
    4×10
    rest 2 min

    B1) 4×15 Banded Straight Arm Lat Pulldown
    B2) 4×8/8 Single Arm DB Arnold Press

    C) 3 rounds- moderate pace
    2 min AB
    20m SB bear hug carry
    10 SB Deadlifts
    15-30s plank
    rest 2 min between rounds

    A) 4×5-6 Back Squats (32X1)

    B1) 3×8/8 Goblet Lunges
    B2) 3×4-8 Strict Chinups (21X1)

    C1) 3×8/8 Single Leg RDL
    C2) 3×8/8 Single Arm DB Press

    D) 9min AMRAP (consistent effort)
    Sled Push 20m Tough
    5/5 Renegade Rows
    5 Strict Toes to Bar (Candle Sticks)
    20sec Handstand Hold

    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