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
  • Start Here!

    We are more than just a gym. Come try a free class and experience it for yourself!

    Workout of the Day

    Monday, August 26, 2019

    A) EMOM for 7min
    8-12 Kipping HSPUs

    B) 5 Rounds (22:30)
    AB 40s @ 72,77 or 80% pace
    3:50 Rest
    *do a set every 4:30
    *during rest: 3-6 Strict Dips

    Air Squat Form Work

    Strength: Build to heavy set of:
    4 Back Squats @ (3/1/x/1)
    *log heaviest weight

    KODA CHIPPER
    500m/400m Row
    40 Goblet Squats
    30 Ring Rows
    20 Pushups
    30 Abmat Situps
    40 Russian KBS
    500m/400m Row
    *log time finished

    2 ROUNDS!
    4 MIN WORK / 1 MIN REST

    4 MIN AMRAP #1
    Row 200m/150m
    5 DB Burpees
    5 DB Thrusters

    4 MIN AMRAP #2
    10 Slam Balls
    10 SB Lunges
    10 Pull-ups (Sub Ring PU)

    4 MIN AMRAP #3
    12 / 10 cals on AB
    5 Deadlifts
    5 HPC (sub RKBS)

    A) E2MOM for 12 Min:
    HS Walk (distance= 1-3m more than last week)
    200m Run

    *REST 5 MIN*

    B) E2MOM for 12 Min:
    UB T2B (reps= score from first week + 1-2 Reps)
    60 DU

    *REST 5 MIN*

    C) 10 Min EMOM:
    Odd: 7/5 Cal Row + HSPU
    Even: 10 Air Squats + HSPU
    HSPU Reps= 50% of last week’s score)

    *REST 5 MIN*

    D) EMOM until Failure
    Burpees in 50 Sec:
    Start at lowest round from week 1 and add 1 rep until you cannot complete the reps in 50 Sec

    Warmup- Aerobic!

    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 Cal Bike
    60 Russian Twists
    50 Russian KBS
    40 WBS
    40/30 Cal Bike

    Schedule

    Full Schedule

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