Koda CrossFit Native

405-673-4812

4310 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

    Saturday, October 19, 2019

    Koda Crossfit Native

    A) 20min EMOM
    Min1: 30s AB (arms only) + 30s AB (legs only)
    Min2: 5/5 DB Windmill
    Min3: 30s Row (no legs) + 30s Row (normal)
    Min4: 20/20m SA Bottoms Up KB Carry
    Min5: 8 Candle Stick Get-Ups

    B) 15min Partner AMRAP (alternating rounds)
    200m Jog
    1/1 DB Snatch
    ***add 1 rep every round

    RX: 70/50
    INT: 50/35
    SC: 35/20

    Friday, October 18, 2019

    Koda Crossfit Native

    20.2
    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters 50#/30#
    6 toes-to-bars
    24 double-unders

    Thursday, October 17, 2019

    Koda Crossfit Native

    A) 15min for quality
    15 KBS – 10/10 Lateral Band Walk – 40/40m Farmer’s Carry – Bent Knee Hangs (5 breaths)
     
    B) 5 X 3 Heavy Hang Cleans
     
    C) 3 Rounds at 85% (12:00)
    1 min Ski/Bike/Row – Rest 1 min
    1 min LIGHT Med Ball Clean + WBS – Rest 1 min
     
    D) Ski/Bike Sprint for time
    RX: 21/15 Cals
    SC: 15/9 Cals
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