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
  • 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

    All WOD Posts