Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK


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
  • Workout of the Day

    Tuesday, November 13, 2018

    A1) 4×10-15 DB Bench
    (Have a spotter)
    A2) 4 Rounds –
    All @ conversational Pace
    15 LIGHT WBS
    10/10 1Arm KBS
    25 AbMat Situps

    B) Partner WOD – 20min AMRAP – Alternate Minutes
    30 Double Unders
    (pro: unbroken)
    ME Cal Row in time remaining

    Join 6 Week FB Group:
    A) 4 x 4 Strict Press
    B) 4 x 4 Push Press

    12 min EMOM
    Minute 1: 30 Sec AB Sprint
    Minute 2: 30 sec Plank Hold
    Minute 3: 30 Sec Row
    Minute 4: 10 Tough Ring Rows
    *1 30s AB Sprint each person from 13-16th minute

    With Toby


    A) Warmup- Snatch Balance + OHS= EMOM6

    1+1: build to snappy set

    B) Snatch

    1.1.1- rest 10s between reps- 2 sets at 60 and 65%

    1.1 rest 10s between reps- 2 sets at 70 and 75%

    1 rep, 2 sets at 80 and 85%

    1 rep, 2 sets at 90%

    rest 2 min between sets

    C) C2b Work


    5-10 C2b/Pullups- Work technique

    A) 5 Rounds
    4 Ring Rows or Bar Rows (3s ecc)
    8 R KBS
    10/6 Cal AB/Row

    B1) 4×10 Box Ham Curls
    B2) 4x 10 KB RDL
    B3) 4x 30s Plank

    C) Partner Workout
    60 Curl and Press (partner hold plank)
    60 Air Squats (partner hold wall sit)
    60 cal Row/AB

    Warm Up: Row
    Skill: L-Sits with Coach Jimmie
    Tabata Clash (19:00)
    Tabata Row (8x20sON/10s OFF)
    Tabata Pushup
    Tabata Squat
    Tabata Situp
    ***Rest 1 min between exercises

    A) 8×8 DB Incline Bench Press
    B) 8×8 Sumo Stance Good Mornings
    C) 8×8 DB Arnold Press
    D) 8×8 HEAVY Glute Bridges
    E) 8×8 DB Front Raises
    F) 8×8 Skull Crushers

    ***Use a 3s sec eccentric phase on all lifts
    ***start light and rest just long enough for your partner to go (approx 30s)

    All WOD Posts