Koda CrossFit Deer Creek

405-757-7114

3825 NW 166th St

Suite #B17

Edmond, OK 73012

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  • Koda Crossfit Deer Creek – CrossFit

    Metcon (No Measure)

    15min Skills EMOM

    M1: Dip Work/MU Transitions

    M2: 30-50 DU

    M3: 5-10 Hip Bridge Sliders

    Metcon (Time)

    6rds For Time:

    6,5,4,3,2,1

    Deadlifts

    10 C2B Pull-ups

    Koda Crossfit Deer Creek – CrossFit

    Complex 5

    1 Power Clean

    1 Front Squat

    1 Hang Squat Clean

    Metcon (Time)

    For Time: (with a partner)

    1K/800m Row

    70/45 Cal AB

    530m Run

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Time)

    21-15-9

    T2B

    Box Jump Overs

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Weight)

    12min EMOM:

    E: 7 RDLs @ 40-50%

    O: 7 Seated DB Press (HEAVY)

    *score is DB press weight*

    Metcon (AMRAP – Reps)

    21min AMRAP:

    10 Burpees

    20 WBS

    60 Double Unders

    Koda Crossfit Deer Creek – CrossFit

    Metcon (AMRAP – Rounds and Reps)

    16min Partner WOD – Alternating Rounds

    Row 15/12 Cals

    20m Bear Crawl

    15 WBS

    Koda Crossfit Deer Creek – CrossFit

    Front Squat

    Metcon (Weight)

    EVERY 4 min for 5 sets:

    15m HEAVY Sled Push

    10 Slam Balls

    15m HEAVY Sled Push

    **score is sled weight**

    Koda Crossfit Deer Creek – CrossFit

    Power Snatch

    30 Muscle-Ups (Time)

    30 muscle-ups for time

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Weight)

    4×7/7 RFE Split Squats

    4×7 Bent Over ATY’s

    4×14 Parallette Shoot-Thrus

    Jack (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    10 Push Press, 115#

    10 Kettlebell Swings, 53#

    10 Box Jumps, 24″
    In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
    To learn more about Jack click here

    Koda Crossfit Deer Creek – CrossFit

    Close Grip Bench Press (1RM)

    Power Clean (1RM)

    Energizer Bunny (Battery Test) (AMRAP – Reps)

    8min AMRAP:

    ME Power Cleans @ 90% of today’s 1RM

    Koda Crossfit Deer Creek – CrossFit

    Back Squat

    Pull-ups

    Metcon (Time)

    25-20-15-10-5 for time

    Cal Row

    T2B