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, February 16, 2018

    Strength:

    9 min EMOM
    3 Front Squats (30X1 Tempo) @ 65% 1RM

    WOD:
    5 Rounds – Score is slowest round!!!
    50 Double Unders (or 75 SUs)
    20 WBS (20/14)
    10 T2B

    Slam Ball Skill Work

    Strength: Build to heavy:
    2 Hang to Overhead +
    2 G2OH

    WOD:

    E2MOM for 3 rounds each (18 min)
    Station 1: 12 DB Thrusters
    Station 2: 12 Alt DB Snatches
    Sation 3: 12 Slam Balls AFAP
    *30 Sec Cap for each

    A1) 4X 5/5 DB Powell Raises @ 30X1
    A2) 4X 40m Front Rack SB Carry

    Workout
    10!
    Athlete Burpees/incline pushups to barbell
    DB Curl and Press

    C1) 4X 8 Tempo Goblet Box Squats (2s lowering)
    C2) 4X 5/5 DB Bent Over Rows