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

    Monday, November 25, 2019

    A) 10min EMOM:
    1.1 Power Snatch

    B) “Flying Annie”
    5-4-3-2-1 Muscle-Ups
    50-40-30-20-10 Double Unders
    50-40-30-20-10 Situps

    Strength: 5-7 sets:
    3 Back Squats @ (3/3/X/1) Tempo

    WOD: 6 Rounds (3 each)
    Start Round Every 3 min:
    Even: 30 sec Row/AB Sprint
    Odd: 30 sec: 10 Heavy KBS + ME Burpees
    ALL OUT

    32 MIN EMOM: 40/20
    MIN 1 – Wtd. Step-ups
    MIN 2 – Renegade Row + Pushup
    MIN 3 – Jump Rope
    MIN 4 – KB Deadlift + Gob. Squat
    MIN 5 – DB Curl + Press
    MIN 6 – AB (20/20 Sprint)
    MIN 7 – Hi/Low Plank
    MIN 8 – DB Burpees

    TABATA ABS

    A) Every 90 sec for 5 sets:
    2 snatches @ 80%
    Then
    3 sets of 3 @ 80%
     
    B) Dead Stop Front Squat
    3, 2, 1, 1, 1
     
    C) 4-5 sets:
    30 Drag rope DU
    8-12 Bar Muscle-ups
    50-100 ft Handstand walk
    6 Power snatches
    *Rest 3 min btw rounds

    A) 7 min Partner AMRAP
    5 Burpees or tough box pushups
    10 KBS
    10 Step ups
    30s AB

    B1) 5x 6/6 Single Leg KB DL
    B2) 5x 6/6 DB Step Ups

    C) 7 min Partner AMRAP
    5 Burpees or tough box pushups
    10 DB Push Press
    10 Step ups (lateral)
    30s Row