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

Saturday, January 20, 2018

***Pullup SKILLZ***

A) 3X5-10 Buttfly pullups on chin height bar (working form)

B) 3X5-10 “no-rep” pullups
C) 3X5-10 Pullups
D) 3X5-10 C2B

Partner WOD:

“you go/I go”
24-21-18-15-12-9-6-3
WBS
Burpees

10 Min. EMOM
Min. 1 – 5 HPC + 5 Thrusters
Min. 2 – 30 sec. plank

20 Min. AMRAP
TEAMS OF 3:
P1) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
P2) Row or AB for cals
P3) Rest
* P1 determines time. As soon as P1
finishes, they rotate…

Friday, January 19, 2018

Strength:

A1) 5X 3 Hang Power Cleans, no rest
A2) 5X3/3 Ski Jumps, rest 2-3min

WOD:
RETEST 3 rounds for time:
15 Cal Row
10 Alt DB Snatches (Pro: 80/55, RX: 70/45, SC: 50/30)
5 Burpee Mus
*sub 10 Burpee Pullups

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 3 Rep Deadlift (perfect form)
*log heaviest weight

Tester WOD #2:
6 Min AMRAP:
15 Heavy Russian KBS
12/9 Cal Assault Bike
9 Burpees
*Log Total reps

A) 5 rounds- rest as needed between sets
5/5 DB lunges + 5 DB Push Press

B) 4 rounds- 30s on/off
1: Box step ups
2: RIng Rows
3: AB/Row

C) 7 min AMRAP
20m FC+ 100m ski+ 10/10 mtn climbers

Finisher: 20/15 AB cal for time

Thursday, January 18, 2018

Strength:

9min EMOM
3 Bench Press @ 30X1 @ 65-75%

WOD:
5 rounds, each for time
30 DUs
10 FR Lunges
30 DUs
10 Hang Power Snatches
30 DUs
10 Thrusters

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 3 Rep Deadlift (perfect form)
*log heaviest weight

Tester WOD #2:
6 Min AMRAP:
15 Heavy Russian KBS
12/9 Cal Assault Bike
9 Burpees
*Log Total reps

12Min EMOM:
Min. 1 – 30sec Bike – 30s Rest
Min. 2 – 30sec Ring Rows – 30s Rest
Min. 3 – 30sec Burpee Box Overs – 30s Rest
PARTNER WOD:

3X
20 Partner WBS (Alternating Reps)
20 Russian Twists (EACH) – Partner Jumps Rope

Competitor Class with Brice
Strength 3
A) Every 90s for 12 min (8 sets)
3 Thrusters (HEAVY but Fast)

B1) 5X5 SDHP, no rest
B2) 5X5 rebounding Box Jumps, rest 2-3min
OPEN PREP

A) 10min 30s on 30s off AB
**try to get faster each round

B1) 5×10 Seated Banded Pulldowns
B2) 5×3 IYT
B3) 5×6/6 Contralateral Dead Bug

4 rounds
15/10 AB cal
10m SB Carry
10 SB
10m SB carry
10 SB squats
-rest 2 min between rounds-

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