Koda CrossFit Deer Creek

405-757-7114

3825 NW 166th St

Suite #B17

Edmond, OK 73012

Koda CrossFit OKC

405-623-9814

Koda CrossFit Native

405-397-3202

Koda CrossFit Norman

405-310-4047

Koda Crossfit Deer Creek – CrossFit

Overhead Squat

Metcon (Time)

Partner Chipper (follow the leader)

row 350/250m

30 slam balls

30 OH walking Lunges w/SB

30 Burpees to 6″

30 Goblet Squats

30 KBS

row 350/250m

Koda Crossfit Deer Creek – CrossFit

Metcon (AMRAP – Rounds and Reps)

25min Partner AMRAP – Alternating Movements

200m Run

250/200m Row

30 AbMat Situps

20 WBS

10 G2OH (135/95)

Koda Crossfit Deer Creek – CrossFit


Front Squat

Metcon (3 Rounds for weight)

Front Squat Drop Sets @ 2/0/X/0

1 x ME @ 85% of A

1 x ME @ 65% of A

1 x ME @ 45% of A

Rest 4-6min between sets

Gymnastic Density Tester (2 Rounds for reps)

3 Min Max Effort Muscle Ups (Sub ME Pullups)

*Rest 3 min*

3 min ME HSPUs (Sub HR Pushups)

Koda Crossfit Deer Creek – CrossFit

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Metcon (Time)

5 rounds for time (12:00 CAP)

10/10 1Arm KBS (53/35)

10/10 Goblet Lunges

10 Dips

Front Squat

Metcon (2 Rounds for reps)

21min EMOM (7 rounds)
Min 1: *30 Double Unders
Min 2: *10 Hang Power Cleans (115/80)
Min 3: 15/10 Cal Row

*** increase by 5 Dus and 1 Clean every round

***record final DU and Hang Power Clean score

Metcon (AMRAP – Reps)

B) 5 min AMRAP
(20min Total)

5min AMRAP

10 Air Squats
5 Bar Facing Burpees
1 S2OH (115/85) (increase 1 rep each round)
***Rest 3 min
4 min AMRAP (cont)
***Rest 2 min
3 min AMRAP (cont)
***Rest 1 min
2 min AMRAP (cont)

Complex D

Clean Complex every 90s (6 Sets) Start @ 60% and build if perfect
1 Clean DL to Hips + 1 High Hang Squat Clean +
1 Hang Squat Clean (above knee) + 1 HSC (below knee)

Metcon (5 Rounds for reps)

Every 4 min for 5 rounds
in 45s
AB Cals (PRO:15/10, RX:12/8, SC:9/6)
8 WBS
ME T2B/TTR in time remaining

Overhead Squat

Strict Pull-Ups

Metcon (6 Rounds for reps)

3 rounds through
ME Row for Cals in 30s – Rest 2:30
ME DB Thrusters in 30s – Rest 2:30

High Hang Power Snatch + OHS

Every 3 min – “Death By” Style

2 Rounds
30 Double Unders (sub 45 singles)
6 Pullups
6 Slam Balls

***add 2 reps of pullups and Slam Balls Every 3min

Metcon (Weight)

Every 90s For 12min (8 sets)
3 Front Squats @ 65% 1RM
3 Seated Box Jumps