Koda CrossFit Native


8037 NW Expressway

Oklahoma City, OK 73162

Koda CrossFit OKC


228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Norman


1210 McGee St.

Norman, OK 73069

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

Wednesday, February 21, 2018

Koda CrossFit Native


A1) 5X3-6 Strict Pullups, rest 10s
A2) 5X6 Bent Over Rows, rest 10s
A3) 5X6/6 DB Curls, rest 2 min


Partner WOD- 2 rounds (Follow the Leader Style)
B1) Run 400m
B2) 20 Slam Balls + 20 OH walking Lunges (w/ the slam ball)
B3) Farmers Carry 100m



A) Running Warmup
3 rounds of
0:45 Easy Jog/Walk
15sec “acceleration” (try to get faster on every one)

B) Run Specific Mobility – 5 Min

Intervals – 19:15
C1) 1 Round of 3:00 @ Tempo Pace – 2:00 Rest/Walk
THEN, right into
C2) 5 Rounds (0:45 “Hard”, 1:30 Walk/Rest)
C3) 3:00 jog cooldown

D) 6min EMOM: 10 Jump Squats – 10/10 Renegade Rows
E) 6min EMOM: 6/6 OH Lunges – 6/6 Kneeling Rainbow Slams
F) 6min EMOM: 5-10 Tempo Pushups – 30s Boat Hold


Full Schedule

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