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

    Monday, November 5, 2018

    A1) 5×5 Pin Pulls
    DL with bar right below knees (build to a heavy)
    A2) 5×50 Double Unders
    A3) 5×50/50m Side Shuffle

    B) 20min EMOM:
    Min 1: 5 Burpee Pullups
    + ME Row for Cals
    Min 2: Rest
    Min 3: 10 DB Thrusters (50/35) + ME Row for Cals
    Min 4: Rest

    Strength Retest:
    Find 2RM Deadlift

    Tester WOD #2: (2-3 heats)
    Guys- 15-12-9
    Girls- 12-10-8
    Heavy Russian KBS
    AB Calories

    10 MIN EMOM:
    Min 1: 5 strict press +
    5 front squats +
    5 thrusters
    Min. 2: 5-5second push-ups

    4 RFT:
    5 ring dips
    10 burpees
    15/10 cals on AB
    20 WBS
    20 Russian twists

    Competitor with Jenna:

    5 times through (30min total)
    A1) AMRAP in 3 min @ 60%
    10 light WBS
    5/5m HS Walk(work on turning on hands)
    20 Double Unders
    A2) 3min Row @ 60%
    *** No Rest Between

    A) 4 ROUNDS:
    5 DB Bench Press
    10 Goblet Squats
    15 KBS
    2 min AB
    B) 3 ROUNDS:
    10 Mini Lunges
    10 DB Push Press
    10 Row Cal
    C) 2 ROUNDS:
    20 Burpees/Incline Pushups
    20 Ring Rows
    ***REST 5 min Between A, B, and C