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, July 22, 2019

    A1) 5-4-3-2-1 Sumo DL
    A2) 5×5 Bent Over Cuban Press

    B) 10! For time
    C2B Pullups
    Box Jump Overs (30/24)

    A) Every 90s for 6-7 sets
    3 Hang Power Snatch- can build- technique focused

    B) Workout: FOR TIME (12 minute CAP)
    10-8-6-4-6-8-10
    Alt DB Hang Power Snatch
    DB Squats (1 DB)

    15-12-9
    Front squats
    Pull-ups

    18 MIN AMRAP
    12 FR Lunges
    12 Push Press
    12 push-ups
    400 meter Run OR Row

    A) 12 Min AMRAP @ 85%:
    1250/1000m Assault Bike
    1K/800m Row
    800m Run
    AMRAP HS Walk For Meters

    Rest 5-10 Min

    B) 10 Min AMRAP @ 85%
    1K/800m Assault Bike
    750m/600m Row
    600m Run
    AMRAP DB Burpee Box Step Over 50/35# 24/20″

    Rest 5-10 Min

    C) 8 Min AMRAP @ 85%
    750/600m Assault Bike
    500/400m Row
    400m Run
    30 Box Jump Step Down 24/20″
    AMRAP Ring Complex: 1 Rep= 1 Ring MU + 2 Toes Through Rings

    A) 10 min E2MOM
    20m backwards sled drag (Slow and Controlled!!) INSIDE
    **Easy AB with remaining time**

    B1) 4×8 Tempo ring Row (2s hold at top, 2s lowering)
    B2) 4×10 Banded Pull aparts

    C) 10min E2MOM
    20m forward sled drag (WALKING, CONTROLLED)
    **Easy Row with time remaining**

    D1) 4×10/10 Single Leg KB RDL
    D2) 4x20m 1 arm FC

    Schedule

    Full Schedule

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