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
  • Workout of the Day

    Friday, February 21, 2020

    A) Partner Chipper (split reps)
    (11:00 CAP)
    55 Deadlifts (275/185)
    55 WBS (25/16)
    *55 Cal Row
    55 HSPUs

    B) 5 Rounds
    30s Plank Hold
    30s Prone to Plank Transitions
    30s Prone Hold
    90s Rest

    A) RETEST WEEK
    Strength:
    A) 4 x 3 Deadlifts @ (X/1/2/0)
    B) Build to heavy 3 Rep Deadlift (perfect form)- reset each rep
    *log heaviest weight

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

    Koda X with Zeth!

    A) 9 min 30s on/off
    AB- Start at 50% and increase RPM per round

    B1) 4×5 Powell Raise (3s ecc)
    B2) 30s boat hold
    B3) 30m FC (heavy)

    C) 12 min EMOM
    1: 30s AB/ski
    2: 30s wall sit/plank
    3: 30s row
    4: 10-15 ring row

    Kids with Jimmie and Tyler!

    All WOD Posts