Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda OKC

Oklahoma City, OK

OKC

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Workout of the Day

    Wednesday, October 17, 2018

    Koda Crossfit Native

    Structure/Skills:

    A) 3-5 Rounds
    5/5 Single Leg DL
    10/10 Bird Dogs
    5/5 Trap 3 Raise

    Wod:

    B) AMRAP in 8 min
    20 BB Burpees
    9 Power Cleans (225/155)
    15 BB Burpees
    6 Power Cleans
    10 BB Burpees
    3 Power Cleans
    5 BB Burpees
    ME Power Cleans

    Tuesday, October 16, 2018

    Koda Crossfit

    A) 5 min AMRAP
    10 WBS
    5 T2B
    1 S2OH (115/85) (increase 1 rep each round)
    ***Rest 3 min
    B) Continue AMRAP for 4:00
    ***Rest 2 min
    C) Continue AMRAP for 3:00
    ***Rest 1 min
    D) Continue AMRAP for 2:00

    E1) 4×5-10 Strict Pullups, no rest
    E2) 4×10 Bent Over DB Rows, no rest
    E3) 4×10 DB Curls, rest 2-3min

    Jacked

    A) 7×8 3″ Deficit Deadlifts
    B) 7×8 Close Grip Bench
    C) 7×8 KB Front Rach Lunges
    D) 7×8 Seated Pin Shoulder Press (nose height)
    E) 7×8 Poor Man Glute Hams
    F) 7×8 DB Curl-n-Press
    G) 7×8 DB Fly + DB Press

    Monday, October 15, 2018

    Koda Crossfit Native

    Strength:

    A1) 10! Front Squat (start at 50% & build to a heavy)
    A2) 10x Row150/120m @ conversational Pace

    Wod:

    B) Tabata Clash (19:00)
    Tabata Pushup
    (8x20sON/10s OFF)
    Tabata Assault Bike
    Tabata Situp
    Tabata Double Unders
    ***Rest 1 min between exercises

    All WOD Posts