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, June 6, 2020

    Koda Crossfit Native

    A) BTTD WOD 2 (12:00 Clock)⁠⠀
    Score is TOTAL reps completed in the 12min⁠⠀
    ⁠⠀
    Partner One (0:00-4:00)⁠⠀
    ⁠⠀
    25 Bar Facing Burpees⁠⠀
    25 Thrusters (RX: 95/65) (SC: 75/45)⁠⠀
    ME Bar Facing Burpees⁠⠀
    ⁠⠀
    Partner Two (4:00-8:00)⁠⠀
    ⁠⠀
    20 Bar Facing Burpees⁠⠀
    20 Thrusters (RX: 135/85) (SC: 115/65)⁠⠀
    ME Bar Facing Burpees⁠⠀
    ⁠⠀
    Partner Three (8:00-12:00)⁠⠀
    ⁠⠀
    15 Bar Facing Burpees⁠⠀
    15 Thrusters (RX: 165/105) (SC: 135/85)⁠⠀
    ME Bar Facing Burpees⁠⠀

    B) 4 sets
    30 Alt DB Curls
    50m Double DB Gun Walk
    Rest 2:00

    Friday, June 5, 2020

    Koda Crossfit Native

    A) BTTD 2020 WOD 1⁠⠀
    Score is TOTAL time for the team to finish (18:00 CAP)⁠⠀
    ⁠⠀
    Partner One: ⁠⠀
    21-15-9 reps of⁠⠀
    WBS & T2B⁠⠀
    ⁠⠀
    Partner Two: ⁠⠀
    30-15 reps of⁠⠀
    WBS & T2B⁠⠀
    ⁠⠀
    Partner Three: ⁠⠀
    45 reps of⁠⠀
    WBS & T2B⁠⠀
    ⁠⠀
    RX Men: 30# WB, 10’ Target⁠⠀
    RX Women: 20# WB, 9’ Target⁠⠀
    Scaled Men: 20# WB, 10’ Target, Toes-Through-Rings⁠⠀
    Scaled Women: 14# WB, 9’ Target, Toes-Through-Rings⁠⠀

    B) Every 90s for 7 sets
    3 Floor Press @ 41X1
    3 Plyo Pushups @ 41X1

    Thursday, June 4, 2020

    Koda Crossfit Native

    A) Every 90s for 7 sets
    1 Clean Deadlift
    1 Hang Power Clean
    1 Power Clean
    3/3 Lunge Jumps

    15min EMOM (5 rounds)
    Min 1: 30s Hollow Rocks
    Min 2: 30s Double Unders
    Min 3: 30s Inverted Rows

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