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, August 23, 2019

    A1) 3×5/5 Powell Raises
    A2) 3×5/5 DB Ext Rotations

    B) EMOM for 7min
    5-10 C2B Pullups

    3 Rounds (24:00)
    AB 30s @ 80%+ pace
    3:30 Rest
    7 Devil’s Press AHAP(30s CAP)
    3:30 Rest

    Deadlift Form Work

    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

    A) Handstand Walk Conditioning

    On the 3:00 x 5 rounds
    800 meter bike
    Handstand walk obstacle course

    B) Front Squat + Jerk Complex

    On the 2:00 x 5 sets
    1 Pausing Front Squat
    1 Pausing Push Jerk
    1 Front Squat
    1 Push Jerk

    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

    ROMWOD

    Clean skill work

    4/5 teams of 4:
    5/2 cals a minute as a team – hold on as long as possible.
    1 min ME cleans
    2 minutes rest