Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK


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, March 9, 2018


    Teach Push Jerk/Split Jerk

    Strength: 6 sets
    3 Push Jerks/Split Jerks (2 sec pause at catch)

    DB Push Press
    Row Calories
    *4 min Cap
    Rest until 9:00 then:
    12-9-6 of:
    DB Push Press
    Row Calories
    *4 min cap

    A) 10min @ EASY pace- warmup
    5/5 Sciatic Nerve floss
    5 jefferson curl- LIGHT KB
    10 Banded Good Morning
    10/10 Lateral Banded Walks
    200m Row

    B) Deadlift from blocks (barbell at knee height/slightly above)
    5×6 reps– GOOD FORM- weight not priority

    C1) 4×8 Banded Straight Arm Lat Pull Down
    C2) 4×8 Banded Pull Aparts

    D) 12min @ 70-80%
    10 WBS- Try to work lower depth if possible
    10/10 Russian Twist
    10m OH WB carry
    10m Goblet WB Carry
    5 burpees or incline/bench pushups

    ***1 WB will be used for ALL movements (minus the burpees)