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

    Thursday, December 27, 2018

    The Lyon
    5 rounds
    7 Squat Cleans (165/110)
    7 Shoulder 2 OH
    7 Burpee C2B Pullups
    *rest 2 min between each round

    Competitor with Zeth:

    ***Rest 3-5min btwn A,B,C
    A) 14 Min AMRAP @ 75%
    15/10 Cal AB
    5 Pullups + 5 T2B
    10 Box Jump Step Down 24/20″

    B) 14 Min AMRAP @ 80%
    150/120m Row
    12 Alternating Pistols
    10m HS Walk

    C) 14 Min AMRAP @ 85%
    30 Double Unders
    10 WBS 20/14 to 10/9′
    1 Rope Climb
    (pro=legless, RX=with legs)

    A) 10 min E2MOM
    25m sled drag (Slow and Controlled!!) INSIDE
    **Easy AB with remaining time**

    B1) 4×8 Tempo ring Row (2s hold at top, 2s lowering)
    B2) 4×10 Banded Pull aparts

    C) 10min E2MOM
    10-20m forward sled push (WALKING, CONTROLLED)
    **Easy Row with time remaining**

    D1) 4×10/10 Single Leg KB RDL
    D2) 4x20m 1 arm FC

    Workout TBA

    A) 4 sets to find 7RM Strict Press
    B) 4 sets
    10-15 DB Bench Press
    10-15 Pushups
    10-15 Banded Chest Flys
    3 min Rest

    C) Tabata Abs