Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Workout of the Day

Wednesday, October 18, 2017

Koda CrossFit Native

Strength:

A1) 5X 3 “T-Y-I”s, rest 30s
A2) 5X 6/6 Contralateral Deadbugs, rest 30s
A3) 5X 3 Snatch Balance (5sec hold at the bottom), Rest 30s
*position work

WOD:

5 rounds for time (goal is negative Splits)
50 Double Unders
10 1-Arm KBS (L)
40m Farmer’s Carry (L)
10 1-Arm KBS (R)
40m Farmer’s Carry (R)

KodaFit

Partner Strength: 4 Rounds each
P1) 16 Renegade rows (8/8)
P2) Squat hold
then
P1) 8/8 Weighted Step Ups
P2) Plank hold
Then switch
12 Min. Partner AMRAP: You Go-I Go
1 suicide sprint (10-20-30m) + 10 KBS + 5 Burpees
Finisher
Tabata Abs – Coaches Choice

Schedule

Full Schedule

What's Koda?