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, September 25, 2017

KXN CrossFit

Strength:

A) 3X5 Shoulder Press (add 2.5# from last week or DELOAD)
B) 3X5 Back Squat (add 5-10# from last week or DELOAD)

WOD:

“Grannie” – Grace + Annie
10,8,6,4,2 G2OH (135/93)
50,40,30,20,10 Double Unders
50,40,30,20,10 Situps

KXN 6 week challenge

Strength:

Strength Retest:
Find 1RM Deadlift

WOD:

Tester WOD #2:
In 2 Minutes:
10 Burpees Over Rower +
Max Meters on Rower in Time Remaining
Rest 4 Min
In 2 Minutes:
10 Burpees + Max Cal on AB in time remaining
*2 Scores to log

KXN Competitor with Jenna

Strength:

HSPU Progression
Track results and try to increase every week
A1) 3X 10 DB Bench Press @ 30X1 (3s down), rest 10s
A2) 3X 3-6 Strict HSPUs (scale up to deficit), rest 10s
A3 for BOTTOM Weak) 3X15 Seated DB Press (bottom 1/2 of rep… shoulders to half way up), rest 2 min
A3 for LOCK-OUT Weak) 3X15 Skull Crushers, rest 2 min

WOD:

AER BASE
mixed modal – minimum deviation
20-30min AMRAP @ 65% Pace
5/5 KB Snatches (53/35)
5/5 1-Arm KB Thrusters
1/1 TGU (top-down-top)
AB 15/10 Cals

Saturday, September 23, 2017

KXN CrossFit

Strength:

A1) 4X6/6 Elevated Lunges, Rest 30s
A2) 4X6/6 Side Plank + Leg ABDuction, Rest 30s
A3) 4X 12 Partner Push Candle Sticks, rest 30s

WOD:

Partner Chipper

60 Bar Facing Burpees (switch every 10)
60 Clusters 95/63 (switch every 10)
120/90 Cal Row (switch every 20/15 cals)
360 Double Unders (switch every 60)

#KODAJacked

GOAL: Abs + Power Output work (METABOLISM)
A1) 3X15 GHD Situps
A2) 3X10 Prone/Plank Transitions (hands to elbows)
A3) 3X5 Candlesticks with ball between feet (start LIGHT)
2 Rounds – Go Hard (rest 3 min between rounds)
8 Burpees Over Rower + 12/8 Cal Row Sprint
B1) 3X30s Tall Plank
B2) 3X15/15 Weighted Side Bends
B3) 3X15/15 Bicycle Crunches
2 Rounds – Go Hard (rest 3 min between rounds)
8 Burpees Over Rower + 12/8 Cal Row Sprint
C1) 3X7/7 Landmine Row and Press
C2) 3X 75m Goblet Carry (Heavy)

Friday, September 22, 2017

KXN CrossFit

Strength:

A) 3X5 Close Grip Bench Press (add 2.5-5# from last week)
B) 3X5 Front Squat (add 5-10# from last week)

WOD:

“Amanda” 9-7-5 (7min CAP)
Muscle Up (Sub Pull + Push Variation)
Squat Snatch (135/93)

All WOD Posts