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

Koda Resolutions Starts January 15th and is open to all current Koda members, Beginners class participants and Non Koda members

Koda Resolutions combines Nutrition, Fitness, and Lifestyle Transformation. The 6 week Program will provide members with online accountability, community, and education to make positive changes. Members can expect to build community and stay motivated. Each person will be part of a 3 person team that will compete together for team prizes and individual prizes throughout the 6 weeks.

The Koda Resolutions Challenge will have Two Options:

For New Koda Members there will be a 6 week Beginners class starting on Jan 15th which includes the cost of the Koda Resolutions program! ($150/$125 with a Friend)

For Current Koda Members who are looking for Nutrition Education, Lifestyle Change and Fitness Challenges throughout the 6 weeks. ($25)

We are more than just a gym. Come try a free class and experience it for yourself!


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Workout of the Day

Monday, January 22, 2018

Koda CrossFit Native

Strength:

A) 6,5,4,3,2,1 Back Squats
Build to a Heavy

WOD:

5 rounds starting every 4:30 min
RNDS 1,3,5: 1:30 AMRAP
6 Russian KBS (70/53)
6 Goblet Squats
6 Pushups
RNDS 2,4 : Row for Cals
*GO CRAZY

6 Week Challenge

Skill:

Skill: DB Snatch Work

Strength:

Strength: Build to heavy:
3 High Hang Power Snatch w/ 2 sec pause at catch

WOD:

Partner WOD: “You-Go-I-Go”
7 Minute AMRAP @ 75% effort
8 BW Walking Lunges (4/4) or 8 Air Squats
8 Alternating DB Snatches (4/4)
8 Abmat Situp
Rest 2 Min
7 Min AMRAP (Try to beat score)

Endurance

WOD:

A) 10-15min Aerobic Warmup

B) 1 mile Time Trial

C1) 3X7/7 Kneeling DB Curl and Press (controlled tempo)

C2) 3X 10/10 Standing Plate Push

D) Tabata Abs

Schedule

Full Schedule

What's Koda?