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

    Saturday, July 23, 2016

    KXN CrossFit

    Strength:

    A) 10min EMOM
    3 Front Squats @ 30X1 (75-80% 1RM)

    WOD:

    ***Deck of Cards***
    Teams of 3 or 4
    Ace and Jokers – 100 meter Run as a team
    Hearts -Box Jumps/Step Down
    Diamonds – Slam Balls
    Spade – Dumbell Thrusters
    Club – T2B or Candle Sticks
    ***number on the card dictates reps***

    KXN Barbell

    Strength:

    Strength 2
    A1) 5X 10 Snatch Grip Rows, rest 10s
    A2) 5X 10 BB Curls, rest 2-3min

    B1) 5X 10 Banded GHD Raises (or Poor Man Glute Hams), rest 10s
    B2) 5X 10 Reverse Hypers, Rest 2-3min

    C) 4X 50m Front Rack Carry, Heavy