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

    Tuesday, January 14, 2019

    A) 15min EMOM
    Min1: 5-10 Strict Ring Dips
    Min2: 30s Boat Hold
    Min3: 30s Assault Bike @ 80%

    B) 4 person Team WOD
    4 Rounds Each
    30m Sled Drag (backwards)
    10 Burpees
    30m Sled Pull (forwards)

    Join 6 Week FB Group:
    https://www.facebook.com/groups/KXN6WeekChallenge/
    Pressing Form Work
    Strength:
    3 x 3 Strict Press
    3 x 3 Push Press
    3 x 3 Push Jerk
    Strength:

    WOD: 3 Rounds Tester #2
    30s ME AB SPRINT
    30s REST
    *log total Cals

    Competitor with Toby:

    Adding 2 min from last week
    ***Rest 3-5 min btwn A,B,C
    A) 14 Min AMRAP @ 75%
    5/3 Ring MU
    40 DU
    20 Walking Lunges
    B) 14 Min AMRAP @ 80%
    6 Strict HSPU
    8 Tall Box Jump 30/24″
    10 GHD Situps
    12/8 Cal Row
    C) 14 Min AMRAP @ 85%
    12/8 Cal AB
    9 Power Snatch 75/55#
    6 Bar Facing Burpees

    A) 8 min 40s on 20s off AB/Ski/Row
    **get faster each round**

    B1) 4X6/6 Weighted Step Ups, Rest 30s
    B2) 4X6/6 Lateral Band Walks, Rest 30s
    B3) 4X 12 Banded Good Mornings rest 30s
    B4) Plank Hold 20-30s
    **rest 2-3 min between rounds

    C) 12 min AMRAP
    10/10 Step ups
    15 Tri PD
    200m Row
    20m FC

    A1) 3×8 Incline DB Bench Press (30X1)
    A2) 3×8 Chest Supported Row (2111)

    B1) 3x ME Ring Rows (2020)
    B2) 3x 30-60s Plank Hold

    C) 9 min EMOM
    1st – 5 Seated Box Jumps
    2nd – 8 Dual DB Hang Cleans
    3rd – Row 30sec @ moderate effort