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, January 4, 2017

    KXN CrossFit

    Strength:

    EMOM for 9min: 2 Hang Power Cleans
    *start at 70% and go up if reps are crisp

    WOD:

    Every 3 min for 18
    ME Row/AB in 20s
    ***during rest 5-10 C2B***

    KXN Barbell

    Strength:

    Strength 1
    A) 4X2 Snatch Pulls @ 97%
    B) 4X2 Clean Pulls @ 102%
    C) 3X3 Back Squats @ 85%