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

    Saturday, February 23, 2019

    A) 20 Min EMOM
    Min 1: Easy Single Unders
    Min 2: 20m HS Walk
    (sub 3 wall walks)
    Min 3: Assault Bike @ 65%
    Min 4: 20s/20s Side Planks
    Min 5: 30m/30m KB Mixed Grip Carry (FC + Front Rack)

    B) 14min Partner AMRAP
    In 1:00 – 30 Dus + ME Burpees
    1:00 Rest
    *During Rest: 1 Thruster
    *ONE attempt ONLY
    *Score = Total Points
    Burpee = 1 Point
    Every 10# Thrustered = 1 Point

    3 ROUNDS: 4 MIN WORK/1 MIN REST
    4 MIN AMRAP #1:
    5 HR Pushups OR HSPU
    10 Goblet Squats
    10 Cals – AB OR Rower
    * REST 1 MIN

    4 MIN AMRAP #2:
    8 Burpee Box Jumps / Step ups (4/4)
    8 Pull-ups
    * REST 1 MIN

    4 MIN AMRAP #3:
    20 DU (40 SU)
    10 Hang Power Cleans (sub RKBS)
    10 Situps

    A) Two Front Squat Waves
    5,3,1,5,3,1 Reps at 20X1 Tempo
    Rest 2min Between Sets

    B1) 3×8 Good Mornings
    B2) 3x 30/30s Star Plank

    C1) 3×10/10 DB Front Rack Lunges
    C2) 3x60s Ring Plank Hold
    C3) 3×10/10 Single Arm DB Curls