Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK


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, June 13, 2018

    A) 15min EMOM
    Min 1: 5 Burpee Box Jumps
    Min 2: 10 Slam Balls
    Min 3: 10-15s HS Hold

    B) Team WOD – 4 rounds
    200m Run (as a team)
    9-7-5-3 Synchro Burpees
    9-7-5-3 Synchro HS Pushups

    C) 15min EMOM
    Min 1: AB SPRINT
    Min 2: 5-10 Kipping Ring Dips
    Min 3: 25/25m Side Shuffle

    Men: 16/12/8 Cals
    Women: 12/9/6 Cals

    Jump Rope Skill Work


    5 Sets Each:
    A1) 5/5 Single Leg DB Deadlifts, Rest 45s
    *Scale to double leg
    A2) 10 DB Step Ups (5/5), Rest 45s

    Partner WOD: “Follow The Leader”
    7 Min AMRAP
    5 Burpees or Tough Box Pushups
    10 Heavy Russian KBS
    10 Sit Ups
    30 Jump Rope Singles
    *P1 does 5 Burpees, P2 does 5 Burpees
    Rest 1 Min
    REPEAT 7 Min

    12 MIN EMOM
    MIN 1 – 6 pull-up negatives
    MIN 2 – suicide sprint (10m-20m-30m)
    MIN 3 – 30 sec boat hold

    20 MIN AMRAP:
    Row or Run 400m
    8 HSPU or Hand release push-ups
    8/8 Single arm KBS
    8 Double KB Sumo DL high pull
    8 KB sit-ups

    Warm Up: Agility Ladder and ?

    Med Ball Cleans

    Air Squats (some might need to squat to a ball)
    Med Ball Cleans
    Run 200m (outside or inside depending on weather and safety precautions – your call)

    Game: Coach’s Call