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
  • Previous WOD Posts

    Monday, September 11, 2017

    KXN CrossFit

    Strength:

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

    WOD:

    3 Rounds (12 min Cap)
    10 KB Swings (70/53)
    15 Burpees
    20 Goblet Squats
    150m Weighted Carry (carry KB however)

    KXN 6 week challenge

    Skill:

    Jump Rope Skill Work

    Strength:

    5 Sets Each:
    A1) 5/5 Single Leg DB Deadlifts, Rest 45s
    *Scale to double leg
    A2) 10 DB Step Ups (5/5), Rest 45s

    WOD:

    Partner WOD: “Follow The Leader”
    7 Min AMRAP
    5 Burpees or Tough Box Pushups
    10 Heavy Russian KBS
    10 Sit Ups
    30 Jump Rope Singles
    *P1 does 5 Burpees, P2 does 5 Burpees
    Rest 1 Min
    REPEAT 7 Min

    KXN Competitor with Jenna

    Strength:

    Strength 1
    A) 6X Clean Complex (Power Clean + Hang Clean (squat or power) + High Hang Squat Clean)
    Build to a heavy
    B) 6X6 Sots Press
    *position over depth, depth over load
    C) 4×8 Reverse Hypers

    WOD:

    AER BASE
    A) 12 min AMRAP @ 65%
    10m OHS Duck Walk, Row 300m
    20 HS Hold Shoulder Taps, Row 300m
    B) 6min Bike @ 75%