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

    Wednesday, September 26, 2018

    A) Bulletproof back – 3 Rounds
    1Arm Overhead Carry 30/30m
    10/10 Alternating Shoulder Taps in the Plank with 3 sec count
    5 Strict T2B
    10/10 1Arm KBS

    B) “ANGIE” (20:00 CAP)
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    A1) 5X10 DB Bench Press, Rest 10s
    A2) 5X 10 Tricep Press Downs, Rest 10s
    A3) 5X 10 Y Holds, Rest 2 Min

    Partner Chipper (Split Reps However)
    40/30 Row
    60 Russian Twists
    50 Russian KBS
    40 WBS
    40/30 Cal Row

    E2MOM – 18 MIN
    Min 0: 200m Row + 10 Thrusters
    Min 2: Suicide Sprint + 10 Pullups
    Min 4: 20 Burpees
    * 3 of each

    3 ROUNDS:
    10/10 Single-arm Krok rows
    10/10 Bulgarian Split Squat
    10 Alt. Bicep Curls
    10 V-ups

    All WOD Posts