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

    Thursday, February 2, 2017

    KXN CrossFit

    Strength:

    *Muscle-Up Wanna-Bes*

    WOD:

    4 rounds, start every 5 min
    in 50s:
    5 G2OH (165/110)
    5 Thrusters
    5 Front Squats
    ME BB Burpees

    KXN 6 week challenge

    Strength:

    B) Strength: 6 Sets E2MOM
    1 PC + 2 Front Squats *add weight if possible

    WOD:

    Partner WOD:
    A) 5 Min AMRAP @ 50% effort:
    5 Burpees
    10 WBS
    10 Russian Twists w WB
    *Alternate Movements

    C) Repeat AMRAP @ 70%
    rest 2 min
    D) Repeat AMRAP @ 90%
    *Try to increase rounds as a team

    KXN Competitor

    WOD:

    Gym Dens/Skills
    Deep Sets
    5 rounds for time
    Ring Dips (Pro: 15/10 – RX: 10/7 – Sc: 8/4)
    HS Walk 40′ (Pro: Unbroken)
    *Scale to Bar Dips and Wall Walks

    ANA
    Fast and Hard
    3 rounds
    250/200m Row Sprint (ALL OUT)
    Rest/Walk 4 min