Koda CrossFit Native

405-673-4812

4301 N. Martin Ave, Building A

Bethany, OK 73008

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

    Friday, April 26, 2019

    Koda Crossfit Native

    A) E2MOM: 5 Back Squats (45,55,65,75,85%)
    *try to beat week 1
    B) E2MOM: 5 Strict Press (40,50,60,70,80%)
    *try to beat week 1
    C)E2MOM: 1.1.1 Clean Pulls (70,80,85,90,95%)
     
    D) Murph Prep
    100 Band Assisted Pushups for time
    ***each time you break run 100m and do 15 Air Squats

    Thursday, April 25, 2019

    Koda Crossfit Native

    A1) 4×3 OHS (3s hold at the bottom)
    A2) 4×10 Banded Face Pulls
     
    B1) 4×3 Snatch Balances (3s hold at the bottom)
    B2) 4×5/5 Side Plank DB Rotations
     
    5 rounds, each for time
    (20:00 CAP)
    8 Hang Power Snatches- Below Knee (115/80)
    Run 400m
    5/3 Ring MUs ***
    ***or 5 burpee C2B

    Wednesday, April 24, 2019

    Koda Crossfit Native

     
    A1) 3×5 Front Squat @31X1 (65,70,75%) – REST 10s
    A2) 3×20 Banded Good Mornings – REST 2:00
     
    B1) 3×5 Bench Press @31X1 (65,70,75%) – REST 10s
    B2) 3×10-15 Chin-Ups – REST 2:00
     
    C) 5 rounds – Not for time
    30m HEAVY Sled Walk
    10-8-6-4-2 Strict T2B
     
    Marathon Prep
    Finish with easy 3-4 mile jog
    All WOD Posts