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, September 21, 2017

    KXN CrossFit


    C1) 3X 21s BB Curls, rest 1 min
    C2) 3X 8 Poor Man Glute Hams, rest 1 min
    B3) 3X 3 Hang Power Snatch + 3 Sots Press, rest 1 min


    A) 10min Partner AMRAP @ 60%
    30 Double Unders – Partner Holds WB OH
    15 WBS (partner planks)
    rest 3 min
    B) Repeat AMRAP @ 70%

    KXN 6 week challenge


    Build to heavy:
    2 Hang to Overhead +
    2 G2OH


    3 Rounds through:
    30s ME Slam Balls
    Rest 2:30
    30s ME DB Thrusters
    Rest 2:30

    KXN Competitor Class with Brice


    Strength 3
    A) Find a Heavy Set of the Complex For the day (3-6 legit attempts)
    1 Power Snatch + 1 Hang Snatch
    B) 3X 1.1.1 Perfect Squat Snatches @ 85-90%@ of A
    B1) 5X5 HIGH & HEAVY WBS, no rest
    B2) 5X5 Broad Jumps, rest 2 min
    ***minimal time on the ground!


    Gym Dens/Skills
    Team WOD: 3 Person Teams
    90 Syncronized T2B (2 Partners)
    *resting partner hold 135/93 in front rack


    A1) 3X6/6 Goblet Lunges (heavy)
    A2) 3X6/6 Kossak Squats
    A3) 3X20 BB Hip Thrusts
    A4) 3X15/10 Cal AB Sprint
    Tabata ABS – Coaches Choice
    B1) 3X10 Good Mornings
    B2) 3X10/10 Lateral Band Walks
    Tabata ABS – Coaches Choice
    C1) 3X10 Low Box Jump Squats
    C2) 3X10 Jefferson Curls
    Tabata ABS – Coaches Choice