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

    Wednesday, February 22, 2017

    KXN CrossFit

    Strength:

    A1) 5X3-6 Strict Pullups, rest 10s
    A2) 5X6 Bent Over Rows, rest 10s
    A3) 5X6/6 DB Curls, rest 2 min

    WOD:

    Partner WOD- 2 rounds (Follow the Leader Style)
    B1) Run 400m
    B2) 20 Slam Balls + 20 OH walking Lunges (w/ the slam ball)
    B3) Farmers Carry 100m

    KXN Barbell

    Strength:

    Build to Heavy Complex for the day:
    2 High Hang Squat Snatch +
    2 Snatch High Pulls
    10 Min EMOM:
    2-3 Hang Squat Cleans
    Start at 65% and build