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

    Tuesday, July 12, 2016

    KXN CrossFit

    Strength:

    A) Find Heavy 1 Rep Sumo Deadlift

    WOD:

    5 Rounds, rest 2 min between rounds
    In 2 min
    Row 250/200m
    Then, ME Rounds of
    10 WBS + 5 T2B
    *powerful but steady pace

    KXN 6 week challenge

    Strength:

    5 sets of:
    A1) 3 Back Squat @ (2/0/X/1)
    A2) 10 Lateral Band Walks (5/5)

    WOD:

    Partner WOD:
    3 Rounds “Follow The Leader”
    10 Box Jumps or Step Ups
    10 Heavy KBS
    10 Air Squats
    10 Ring Rows/Bar Rows

    KXN Competitor

    Strength:

    Shoulder Warm Up
    HS Hold/ HS Walk Practice

    WOD:

    AER BASE
    mixed modal – minimum deviation
    A) 8 min @ 60%
    AB 10 Cals – 10m HS Walk (5 out, 5 back) – 10 KB RDLs (70/53)
    B) Repeat AMRAP @ 70%
    C) Repeat AMRAP @ 80%
    *** Rest 2 min Between A,B,C