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

    Strict Press

    Deadlift

    Metcon (Time)

    AB Max Cal

    Koda Crossfit Deer Creek – CrossFit

    Back Squat

    ME UB Strict Pull-Ups (AMRAP – Reps)

    2k Row (Time)

    Max Effort 2k Row

    Koda Crossfit Deer Creek – CrossFit

    Weighted Pull-ups (6min EMOM)

    Metcon (Time)

    Partner Chipper

    Row 350/250m

    30 slam balls

    30 OH walking Lunges w/SB

    30 Burpees to 6″

    30 WBS

    30 KBS

    row 350/250m

    *partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

    Koda Crossfit Deer Creek – CrossFit

    Bench Press

    Power Clean

    Metcon (5 Rounds for calories)

    10min EMOM:

    E: 5-10 True Push-ups

    O: AB Sprint

    Front Squat (3×5)

    “Fran”

    21-15-9
    Thrusters, 95# / 65#
    Pull-ups

     

    3min ME Strict Chin-ups (AMRAP – Reps)

    Metcon (AMRAP – Rounds and Reps)

    12min EMOM or AMRAP

    5 Power Snatches

    9/7/5 Bar Facing Burpees

    Strict Press 3×5

    Deadlift 5×3

    WOD:

    6rds: 1min Work

    10 Push-Ups

    35 Double Unders

    10 WBS

    *R1min

    Back Squat (3×5)

    WOD:

    5 Rounds For Time

    10 Hang Power Cleans (165/105)

    15 T2B

    10 Burpees 2 Plate

    6min EMOM: 3-5 Wtd Chin-Ups

    6min EMOM: 3 Snatch Balance (skill)

     

    Metcon

    20min Partner AMRAP: (alt min)

    15/10 Cal Row

    ME Double Unders

    *score is team total double unders

     

    Bench Press 3×5

    Power Clean 5×3

     

    3rds for time:

    30/20 Push-ups

    30 Goblet Squats

    400m Run