Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Oklahoma City, 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

    Tuesday, October 23, 2018

    A1) 4×8 DB Bench
    (Have a spotter)
    A2) 4×2:00 Shuttle Run @ conversational Pace

    A) Run 800m (or 530)
    B @ 5:OO) 3 min to get 40 Burpees + 40 WBS (broken up however)
    C @10:00) Row 800m/600m
    D @ 15:00) 3 min to get 40 Slam Balls + 100 Double Unders (broken up however)

    Handstand Hold/Wall Walk skill work
    Strength: 5 Sets Each
    A1) 1-3 Wall Walks (close to wall as possible) *scale up to HSPU
    rest 30 sec
    A2) 10 Bent Over DB Rows
    rest 30 sec
    A3) 10 Bicep Curls (5/5)
    rest 30sec

    WOD:
    3 Rounds through
    20 Sec Row Sprint
    rest 1:40
    20 sec ME Assault Bike
    rest 1:40

    Competitor with Toby:

    A) Snatch Work

    Mid Hang Snatch

    build to a single for the day
    pause 3 sec in the hang and 3 sec hold in the catch
    find in 15 min
    B) Halting Snatch Deadlift. Slow Pull Snatch Pull

    2.1 every 2 min x 4 @85-90% of 1RM snatch

    C) Skills 1

    EMOM for 15min (5 rounds)
    Min 1: 2 Rope Climbs
    Min 2: 15 HSPUs
    Min 3: 10 GHD Situps

    A) 16 min 30s on/off
    1:Bent over Row
    2: Lateral Step ups
    3:KB RDL
    4: Wall sit
    B1) 4×5 DB Push Press
    B2) 4x 6/6 DB Curl

    C) 12 min Partner FTL Workout
    200/150m row
    10 Russ KBS
    8 Ring Rows
    5 Banded Good Mornings

    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