Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, 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, May 22, 2019

    A1) 3×5 Back Squat @30X1 (65,75,80%) – REST 10s
    A2) 3×6-10 Poor Man Glute Hams – REST 2:00

    B1) 3×5 Strict Press @30X1 (65,75,80%) – REST 10s
    B2) 3×10-15 PULL-Ups – REST 2:00

    3 rounds, starting every 4:00
    7 G2OH
    7 Thrusters
    7 Front Squats
    7 Far Facing Burpees
    RX: 165/115
    INT: 135/95
    SC: 95/65

    10 MIN EMOM:
    MIN 1- 10 back squats
    MIN 2- 10/10 seated DB OH press

    “MURPH” practice!
    20 MIN AMRAP:
    400 m. Run
    10 Pull-ups
    20 push-ups
    30 Air squats

    All WOD Posts