Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK


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

    Thursday, August 4, 2016

    KXN CrossFit


    A1) 5X5 Bench Press, rest 1 min
    A2) 5X 5/5 Contralateral Deadbug (3 sec hold), rest 1 min


    5X30s Row Sprints
    rest 2:30

    KXN 6 week challenge


    Deadlift Form Work


    A) 4 x 3 Deadlifts @ (X/1/2/0)
    B) Build to Heavy Single Deadlift (perfect form)


    Tester WOD #2:
    7 Burpees over rower
    500m Row
    7 Burpees over rower

    KXN Competitor


    HS Hold Skill Practice
    12 min to find:
    ME HS Hold
    *if great at HS Holds, attempt every 4 min
    *If decent at HS Holds, attempt every 2 min
    *If still working on them, attempt every 1 min

    MU Progression
    Track results and try to increase every week

    With Muscle Ups:
    A1) 4X 3-6 Muscle Ups, No Rest
    A2) 4X 5-10 Strict Ring Pullups (slow and controlled), No Rest
    A3) 4X 5-10 Toes Through Rings, rest 3 min

    Without Muscle Ups:
    A1) 4X 5-10 Strict Ring Pullups (slow and controlled), No Rest
    A2) 4X 5 Hips to Rings, No Rest
    A3) 4X 5 MU Transitions + Dip on Low Rings, rest 3 min