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, November 20, 2019

    A) 15 min AMRAP @ smooth
    pace
    50 Single Unders
    15 Air Squats
    3-6-9-12 etc Pullups

    B) 15 min AMRAP @ hard pace
    50 Double Unders
    15 WBS (20/14)
    1-2-3-4 etc Bar Muscle-ups

    Pressing Form Work

    Strength:
    3 x 3 Strict Press
    3 x 3 Push Press
    3 x 3 Push Jerk

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

    21-15-9:
    Cals on Rower
    DB Thrusters
    KBS

    16 MIN EMOM: 40/20
    MIN 1 – AB (70% effort)
    MIN 2 – Burpee + TTB
    MIN 3 – Box Jumps OR Wtd. Step-ups
    MIN 4 – Box Dips

    KodaX with Toby!

    Warm up game:
    Max burpees 4 minutes
    – must stay in order
    -No more than 5 at a time

    Skill: Rope Climbs / Climbing over box/ Broad jumps

    Wod: 10!
    Burpee
    KBS