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

    Monday, December 10, 2018

    Koda Crossfit Native

     
    A) EMOM for 12min (6 sets)
    Even: 7 RDLs (40-50% DL 1RM)
    Odd: 7 Seated DB Press (HEAVY)
     
     
    B) 21min AMRAP
    Rest 5:00-8:00 and 13:00-16:00″
    10 Burpees
    20 WBS (20/10)
    60 Double-Unders

    Saturday, December 8, 2018

    Koda Crossfit

    A) 5 rounds for QUALITY
    30 Double Unders
    10 Alt DB Snatches
    30 Double Unders
    50/50m One-Arm Farmer’s Carry

    B) 16min Partner WOD – Alternating Rounds
    Row 15/12 Cals
    10m HS Walk (sub 20m Bear Crawl)
    15 WBS

    Friday, December 7, 2018

    Koda Crossfit Native

    A) EMOM for 10 min
    3 Front Squats @ 30X1 Tempo (65-75% 1RM)

    B) EVERY 4 min for 5 sets
    15m HEAVY Sled Push
    10 Slam Balls
    15m HEAVY Sled Push

    All WOD Posts