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

    Saturday, October 6, 2018

    A) Every 2min for 6 sets
    5 Front Squats @ 30X1 Tempo (65% 1RM)

    B) 4 rounds
    30s plank
    30s ME WBS
    *** REST 3 min***
    C) 4 rounds
    25s plank
    35s ME Slam Balls
    *** REST 3 min***
    D) 4 rounds
    20s plank
    40s ME Double Unders

    A) 5×8 Sumo DL
    B) 5×8 DB Incline Bench Press
    C) 5×8 Sumo Stance Good Mornings
    D) 5×8 DB Arnold Press
    E) 5×8 HEAVY Glute Bridges
    F) 5×8 Dips
    G) 5×8 DB Front Raises
    H) 5×8 Skull Crushers

    ***Use a 3s sec eccentric phase on all lifts
    ***start light and rest just long enough for your partner to go (approx 30s)