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

    Friday, December 6, 2019

    Koda Crossfit Native

    A) 10 min SKILLS EMOM:
    Min 1: 30-50 Double-Unders
    Min 2: 20-30s HS Hold
     
    B) Partner Chipper (split reps)
    (12:00 CAP)
    50/35 Cal Row
    50 T2B
    50/35 Cal AB
    25/15 Muscle-Ups

    Thursday, December 5, 2019

    Koda Crossfit Native

    A1) 4×2 Power Cleans +
    2 Hang Squat Cleans
    A2) 8/8 1Arm Bird-dog Rows
     
    B) For time
    10 Strict Press
    20 Box Jump Overs
    10 Push Press
    20 Box Jump Overs
    10 Push Jerks (145/100)
    20 Box Jump Overs
     
    (Scaled: in order) (RX: backwards)

    Wednesday, December 4, 2019

    Koda Crossfit Native

    A) 15 min EMOM
    Min 1: 5/5 Lateral Step-Ups
    Min 2: 20m Bottoms-Up KB
    Carry
    Min 3: 12 Slam Balls
     
    B) 15min EMOM (5 rounds)
    Min 1: 5/5 Box Pistols
    Min 2: 15/15s Starfish Plank
    Min 3: 8 TnG Power Snatch
    All WOD Posts