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, June 21, 2017

    KXN CrossFit

    Strength:

    *LAKE SEASON*

    WOD:

    AMANDA 9-7-5 (7 MIN CAP)
    Muscle-Ups
    Squat Snatches (135/95)

    #KODAJacked

    A1) 3X6/6 1Arm KB Thrusters
    A2) 3X30 Feet elevated Frog Pumps
    A3) 3X10/10 Knee Banded Fire Hydrant
    B1) 3X6/6 DB Lunges (shoulders or OH)
    B2) 3X10/10 Weighted Single Leg Hip Thrust
    C1) 3X10 Jefferson Curls (light KB)
    C2) 3X10/10/10 Seated Banded Hip Abduction

    3 rounds for quality
    6/6 Starfish Hold + Leg Abduction
    12 Candle Sticks