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, September 2, 2017

    Reminder:

    Labor Day weekend schedule!
    Saturday:
    normal schedule + open gym 11-1
    **babysitting at 8 & 9AM
    Sunday:
    open gym 11-1
    Swimming @ 1
    KIDS @ 3
    MOGA @ 6
    Monday: classes at 7AM, 830AM, 10AM
    **babysitting at 830AM

    KXN CrossFit

    Strength:

    A1) 5X3 Snatch Balance, Rest 30s
    A2) 5X6/6 Elevated Lunges, Rest 30s
    A3) 5X 15/15s Starfish Holds, rest 30s

    WOD:

    Partner WOD – 5 Rounds Each – You Go/ I Go
    Row 100/80m
    10 Russian KBS (HEAVY)
    30/30m 1Arm Farmer’s Carry

    #KODAJacked

    A) 4X3/3 Heavy DB Snatch
    B1) 3X 30s-1min HS Hold, Rest 10s
    B2) 3X 10 Shoulder Ts, rest 2 min
    C1) 3X7/7 Split Squats, rest 1 min
    C2) 4X30s Squat Hold (135/93) , Rest 1 min
    D1) 3X15 Hollow Rocks
    D2) 3X15/15 Side Bends

    E) EMOM for 6 min (Grip Strength)
    Even: 10-30s Single Arm Hang (Left)
    Odd: 10-30s Single Arm Hang (Right)