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

    Wednesday, January 3, 2018

    KXN CrossFit

    WOD:

    15-12-9-6-3 For Time (12min CAP)
    Power Cleans
    Pro: 225/145, RX: 185/125, SC: 135/95
    Pushups
    Pro: Strict HSPUs, RX: Kipping HSPUs, SC: HR Pushups

    FINISHER
    B1) 5X10 Weighted Hip Bridge
    B2) 5X10/10 Krok Rows

    KodaFit

    10!
    Front Squats
    BB Burpees

    10 MIN. EMOM
    5 Sets of each:
    8 Hang Power Cleans
    8 strict TTB

    10 MIN AMRAP
    15 KBS
    15/10 Cal AB
    15 AbMat Situps