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

    Friday, April 26, 2019

    A) E2MOM: 5 Back Squats (45,55,65,75,85%)
    *try to beat week 1
    B) E2MOM: 5 Strict Press (40,50,60,70,80%)
    *try to beat week 1
    C)E2MOM: 1.1.1 Clean Pulls (70,80,85,90,95%)

    D) Murph Prep
    100 Band Assisted Pushups for time
    ***each time you break run 100m and do 15 Air Squats

    A) 10 min Aerobic/structure warmup
    15 KBS – 10/10 Lateral Band Walk – 40/40m Farmer’s Carry – Bent Knee Hangs (5 breaths)

    B) 5 X 5 Close Grip bench press

    C) 3 Rounds at 85% (12:00)
    1 min Ski/Bike/Row – Rest 1 min
    1 min LIGHT Med Ball Clean + WBS – Rest 1 min

    A) 4×10 Barbell Backsquat

    B) Rowing Helen – 3 rounds
    Row 400m
    21 KBS
    12 Ring Rows
    ***Rest 6 min***
    C) 3 rounds
    10 Mini Thrusters
    20 Mtn Climbers on Box
    40m Farmer’s Carry