Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Workout of the Day

Monday, November 20, 2017

Holiday Schedule:

Wednesday 11/22: Normal Schedule 5am-Noon, Evening: 3PM, 4PM, 5:30pm ONLY
Thursday 11/23: Closed- Happy Thanksgiving!
Friday 11/24: 7am, 8:30am, 10:00am (Beginners encouraged to try out a regular class)
Saturday 11/25: Normal Schedule
Sunday 11/26: No Koda Kids, No Yoga

KXN CrossFit

Strength:

A1) 4X 5/5 Waiter’s Squats
A2) 4X 5/5 Bent Over Rows

A3) 4X 5/5 KB Snatches

WOD:

“Muscled-Up Annie”
5-4-3-2-1 Muscle-Ups
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps

KXN 6 week challenge

Strength:

5 sets:
A1) 3 Back Squats @ (3/3/X/1) Tempo, rest 15 sec
A2) 30 Sec Goblet Squat Hold against wall (mobility work)
rest 2-3 min

WOD:

6 Rounds (3 each)
Start Round Every 3 min:
Odd: 30 sec: 10 Heavy KBS + ME Burpees
Even: 30 sec AB Sprint
ALL OUT

KXN Competitor with Jenna

Strength:

C2B Pullup Progression
A) 5 min EMOM: 5-15 Kipping C2B
B) 10min EMOM:
E: 5-10 Bent Over DB Flys
O: 5-10 BB Curls

WOD:

OPEN PREP
A) 10!
Thrusters (115/80)
T2B
Cal Row
B) @12:00 – 5 min to find a heavy C&J

KodaFit

8 Min. EMOM:
4 Front Squats + 2 Push Press

10 Min. EMOM: (alternate movements)
Min. 1 – 30 sec. ME Row
Min. 2 – 30 sec. ME Burpees

12 Min. AMRAP:
3-6-9-12…
Dips
Box Jumps
Double Unders
WBS

Saturday, November 18, 2017

KXN CrossFit

Strength:

A1) 4X3 Push Press (build)
A2) 4X3 Tall Jerks (work landing)
B) 5,4,3,2,1 Split Jerk (Build)

WOD:

30-20-10
Front Squats (165/103) – Split Reps However
S2OH – Split Reps However
SYNCRO Bar Facing Burpees

KodaFit

PARTNER “JACKIE” – 2 ROUNDS!
* split up reps however you want
1000 m. row
50 BB Thrusters (45-35)
30 Pull-ups

PARTNERS
* “BUY-IN” 100 DU (200 SU)
3 ROUNDS: You Go-I Go
12 Front Rack lunges
12 BB burpees
* “CASH OUT” 100 Sit-ups

Friday, November 17, 2017

KXN CrossFit

Strength:

*Kipping Skill Work*
A1) 3X10 Hollow Rocks
A2) 3X10 Supermans
A3) 3X Coaches Choice Shoulder Prep
B) 5X5 Kipping Pullups (skills focused)

WOD:

5 Rounds – Each for time
50 Double-Unders
5 DB Snatch (L)
10m 1Arm DB Lunge (Pro: OH, RX: on Shoulder, SC: at Side)
5 DB Snatch (R.)
10m 1Arm DB Lunge

All WOD Posts