Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC


228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native


8037 NW Expressway

Oklahoma City, OK 73162

Workout of the Day

Monday, May 29, 2017


Norman will only have 7, 8:30 and 10am classes for Monday.

KXN CrossFit


MURPH (scale as needed)

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

Saturday, May 27, 2017

KXN CrossFit


6X1.1.1 Clean and Jerk


EMOM for 18min (6 sets of each)
Min 1: 7 Deadlifts (HEAVY)
Min 2: 7 BB Burpees
Min 3: 7 Strict Dips


A) 5X3 DB Hang Power Clean

B1) 3X15 DB Press, Rest 10s
B2) 3X 10 3-Way Shoulder Raises, rest 2 min

C1) 4X8/8 Weighted Lunges, rest 10s
C2) 4X4 Vertical Jumps, Rest 2 min

D1) 3X15 Strict Pullups
D2) 3X30-60s HS Hold

E) 2 rounds
20 Ring Dips
20 Slam Balls
60s Goblet Squat Hold (SOLID)

Friday, May 26, 2017

KXN CrossFit


5×75%, 3×85%, 1+x95%


Jackie Practice
5 rounds, each for time
Row 250/200m
12 Thrusters (75/55)
9 Pullups


A1) 3X15-20 Hollow Rocks
A2) 3X10/10 Plank + Weight Slides
A3) 3X20-30s L-Hang Hold with Weight

B1) 3X30s Tall Plank
B2) 3X10/10 Weighted Side Bends
B3) 3X10 V-Ups

C1) 3X10/10 Landmine Row and Press
C2) 3X 15/15 Bicycle Crunches

3 Rounds
AB 15/10 Cals
10/10 Lateral Step Overs
15 Slam Balls (light)

All WOD Posts