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

    Tuesday, May 10, 2016

    KXN CrossFit


    D) 3X 12 Back Squats @ 21X1, rest 2 min

    OR Find Back Squat 1RM
    Then, Find 5K Row


    A) 7m AMRAP @ 70% pace
    Run 100m + 5 Strict T2B + 10 Slam Balls + 50m Slam Ball FRONT RACK Carry
    B) Repeat A @ 80% Pace
    C) Repeat A @ 90% Pace

    KXN 6 week challenge


    A) 4 x 3 Strict Press
    B) 5 x 3 Push Press


    12 min EMOM
    Minute 1: 30 Sec AB Sprint
    Minute 2: 30 sec Plank Hold
    Minute 3: 30 Sec Row
    Minute 4: 10 Ring Rows
    *1 30s AB Sprint each person from 13-16th minute

    KXN Competitor


    Muscle-Up Progression
    Track results and try to increase every week
    A1) 5X 3-5 MUs, No Rest
    A2) 5X 5-10 Strict Ring Pullups, No Rest
    A3) 5X 5-10 Toes Through Rings, Rest 2-3min
    *Advanced Athletes do MUs Last


    Power Output
    100% effort
    6 Sets – Start set every 4 min
    30m Sled Drag +
    30m Sled Pull (Heavy but FAST!!!)
    *during rest complete 1 set of gymnastics weakness EX: 3/5 Bar MUs, 6-10 HSPUs…

    KXN Endurance


    Running workout-
    4 rounds-
    200m easy pace
    200m fast pace
    200m easy
    200m fast
    3 mins rest between rounds