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, July 5, 2017

    KXN CrossFit

    Strength:

    A1) 5X5 Front Squats (build)
    B1) 4X8 Good Mornings
    B1) 4X 5/5 Kossack Squats

    WOD:

    15min EMOM
    min 1: Row 10/7 Cals
    min2: 10 T2B
    min3: 10 Hang Power Cleans

    #KODAJacked

    A1) 3X8 DB Sumo Squats (4/3/1)
    A2) 3X30 DB Glute Bridges (HEAVY)
    A3) 3X20/20 Lateral Band Walks

    B1) 3X10 Goblet Squats
    B2) 3X Monster Walks (20 steps forward and 20 back)

    C1) 3X 6/6 Staggered Stance Good Mornings
    C2) 3X6/6 Lateral Step Ups

    D1) 3X15 Reverse V-Ups on Rower, Rest 10s
    D2) 3X30/30s Side Plank, Rest 1-2min