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, October 21, 2019

    OPEN WOD 20.2

    OR

    AMRAP in 20:00
    20/15 Cal Row
    20 Pushups (RX: Strict HSPUs)
    20 Slam Balls (40/25)

    10 MIN AMRAP:
    200 m. Run
    10 KB Deadlifts
    10 Russian KBS
    10 Pushups

    4 ROUNDS: 40/20
    MIN 1 – Wtd. Step-ups
    MIN 2 – Alt. OH DB Press
    MIN 3 – AB OR Row
    MIN 4 – Slam Balls
    MIN 5 – Ring Rows

    A) 12 min to build to 1 rm snatch

    B) 5 x 2 Hang Power Snatch @ 75%

    C) 5 x 8 Front Squat – build

    D) 3 Rounds:
    36 sit ups
    12 muscle ups

    A) 4 x 8 DB box Squat (hips slightly above parallel, DBs in each hand)

    B1) 4 x 5 DB Push Press
    B2) 4 x 10 Banded Pull aparts
    B3) 4 x 10 Tricep Pressdown (banded)

    C) “Rested” Chipper
    500/400m row- rest 1 min
    30 WBS- rest 1 min
    30/30 Russian Twist- rest 1 min
    30 mini lunges w WB- rest 1 min
    20/14 cal AB

    Schedule

    Full Schedule

    Get Started at Koda