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

    Tuesday, January 28, 2020

    A) 5X5 Front Squats
    ***Heavy but CRISP

    3 rounds for time
    9 Devil’s Press (50/35)
    18 T2B
    18 Burpees over DBs

    Strength
    A1) 7 Close Grip Bench Press
    A2) 4 x 7 Pullup Variation
    – Pullups, Partner Assisted or Sitting Banded Ring Rows
    *rest 45 sec between each

    WOD:
    3 Rounds
    30 sec Row
    30 sec DB Thrusters (Light)
    30 sec Air Squats
    30 Sec Plank Hold
    -3 Min rest-

    A) Stations: 12 Min. EMOM – 30 sec. on/30 sec. off (4 rounds)
    Station 1: Ring rows
    Station 2: KB Deadlifts
    Station 3: Assault Bike

    B) 3 Rounds For Time
    400m Row 30 Goblet Squats
    20 KBS
    10 Pushups, rest 2 min between rounds

    C1) 3×6 Jefferson Curls
    C2) 3×8/8 DB Curls
    C3) 5/5 Sciatic N Floss

    All WOD Posts