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

Other Koda Locations

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

    August 18, 2018

    Koda CrossFit Native

    WOD:

    A) 8min AMRAP
    20 Russian Twists – 15 WBS – 10 Burpees – 5 Strict Pullups
    B.) 3X 7 Bent Over A-T-Ys (21 Reps) + 100m Walk/Rest

    C) 3 Rounds (10m Cap)
    200m Run + 10 DB Hang Clusters + 3/2/1 Wall Walks
    Rest 60s Between Rounds

    D) 3X 10/10m DB OH Lunge (Regional Standard) + 100m Walk

    E) 7min EMOM
    3 Burpee Pullups + 30 Double Unders
    ***add 1 BPU every round

    KODA Jacked

    WOD:

    A1) 3×20 Goblet Squats (build)
    A2) 3X10-15 V-Ups on Rower

    B1) 3×8-12 Incline DB Bench Press (30X1)
    B2) 3×8-12 Chest Supported Rows
    B3) 3×8-12 Plate Raises

    C) 6 rounds for quality
    5-4-3-2-1 Goblet Box Pistol (ea leg)
    1/1 Turkish Get-Up

    Friday, August 17, 2018

    Koda CrossFit Native

    Strength:

    A) 3×5 Strict Press
    *2-5# more than last week
    B.) 5×3 Power Clean
    *build so last set is 5-10# more than las week

    WOD:

    C) Tabata Clash (19:00)
    Tabata Row (8x20sON/10s OFF)
    Tabata Pushup
    Tabata Squat
    Tabata Situp
    ***Rest 1 min between exercises

    Thursday, August 16, 2018

    Koda CrossFit Native

    Strength:

    A) 3×5 Front Squat
    *5-10# more than last week

    WOD:

    1st Timer’s Advanced WOD 4: (9:00 CAP)
    Part A) 3:00 Row/Ski
    Part B.) 3 rounds
    12 DL (135/95)
    9 HPC
    6 S2OH

    KODA Jacked

    WOD:

    A1) 4×8/8 HEAVY DB Step Overs, No Rest
    A2) 4×15 Box Hamstring Curl (feet on box)

    B1) 3×10/10 3Direction Glute Pump
    B2) 3×10-15 Sumo Stance Goblet Squat
    B3) 3×10/10 Banded Bent Knee Fire Hydrant

    Finisher: 4 rounds
    30s Banded Push Downs – Rest 30s
    30s Banded Curls – Rest 30s

    All WOD Posts