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 22, 2017

    Holiday Schedule:

    Wednesday 11/22: Normal Schedule 5am-Noon, Evening: 3PM, 4PM, 5:30pm ONLY
    Thursday 11/23: Closed- Happy Thanksgiving!
    Friday 11/24: 7am, 8:30am, 10:00am (Beginners encouraged to try out a regular class)
    Saturday 11/25: Normal Schedule
    Sunday 11/26: No Koda Kids, No Yoga

    KXN CrossFit

    Strength:

    A) 5,4,3,2,1 Push Press (Build)
    B) 4X3 Pausing Split Jerks
    2 sec hold in the DIP… before the DRIVE

    WOD:

    Partner WOD- 2 rounds (Follow-The-Leader style)
    C1) Row 400/300m
    C2) 20 KBS + 20 Front Rack Walking Lunges
    C3) Farmers Carry 100m

    KodaFit

    5 Rounds:
    4 Pull-up Negatives
    8 Heavy Russian KBS
    12 cal AB

    18 Min. AMRAP
    12 OH Walking Lunges
    12 SB
    12 Ring Rows
    12 TTB or Candlesticks
    200 m. run

    CORE! coaches choice