Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

405-623-9814

Koda CrossFit Native

405-397-3202

Koda CrossFit Deer Creek

405-757-7114

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 25, 2018

Strength:

A1) 5×5/5 Lunge Jumps (Pro: Cycle Jumps)
A2) 5×5 Snatch Drop
as a warm up w/ 2 sec pause in bottom each rep
B) 15 Min to Find:
Heavy OHS for Today

WOD:

B) Partner Chipper (follow the leader)
row 350/250m
30 slam balls
30 OH walking Lunges w/SB
30 Burpees to 6″
30 Goblet Squats
30 KBS
row 350/250m
*partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

Teach Back Squat Bailing

Strength Retest:
Find 3RM Back Squat

Tester WOD #1:
12 Min AMRAP:
12 Air Squats
12 Hand Release Pushups
12 Sit Ups
12 Box Step Ups

4 ROUNDS:
1 Min. Each
AMRAP of 3 burpees + 3 TTB
Box step-ups
Alt. Seated DB press
Recover AB or Row

15 MIN AMRAP:
3-6-9-12…
Cals on Rower
Pushups
Goblet Squat
KBS

Competitor with Jenna:

E2MOM for 40mins
0:00-2:00: Run 200m
2:00-4:00: 20 Med ball cleans
4:00-6:00: 20/12 AB cals
6:00-8:00: 30 Wtd Abmat Sit-ups

Finisher
Tabata DB Curls

Warm Up: Obstacle Course

Skill: OH Walking Lunges
Slam Balls

WOD:
Partner Chipper (follow the leader)
row 200/100m
30 slam balls w/ wbs
30 OH walking Lunges w/ PVC
30 Burpees to 6″
30 Goblet Squats
30 KBS
row 200/100m
*partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

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