Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

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
  • 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

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