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, June 28, 2019

    A) EMOM for 10min
    1 Squat Snatch
    w/3s Hold at the bottom
    Start 65-70% 1RM

    B) 16min EMOM (4 rounds)
    Min 1: 15s AB SPRINT
    Min 2: 30s Bar Hang
    Min 3: 10 Hollow Rocks
    Min 4: 5/5 1Arm Ring Rows

    Comp with Zeth!

    A) Death by Complex

    Min 1: 1 Strict Pullup + 1 Kipping C2B Pullup + 1 T2B
    Min 2: 2-2-2 Reps
    Min 3: 3-3-3 Reps

    *go as long as you’re able to finish the set without coming off the bar
    *note where you failed

    B) 4 Rounds FT
    6 Muscle Ups
    12 Box Jumps (24/20)
    18 Air Squats
    24 Double Unders

    A1) 2×10-15 Incline DB Bench Press (20X1) + 10-15 LIGHT DB Shoulder Press
    Rest 90s
    A2) 2×10-15 Incline Chest Flys + 10-15 Banded Tricep Press Downs
    Rest 90s

    B1) 10/10 Lateral Step ups
    B2) 4×8/8 Single Arm Lateral Raise
    Rest 2 min

    Finisher:
    4X 15s ME Inverted Rows, 15s Rest
    Then
    5X 15s ME DB Curls, 15s Rest