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

Workout of the Day

Tuesday, July 17th

Koda Crossfit Deer Creek – CrossFit

 

Metcon (No Measure)

15min EMOM

Min 1: 7-10 Bent over A-T-Ys

Min 2: 15/15 1Leg Hip Bridge

Min 3: 30-50 DUs

Metcon (6 Rounds for time)

Recovery Sweat Sesh: 1x through

150/100m Row SPRINT

200m Recovery Jog

150/100m Row – 400m Jog

150/100m Row – 600m Jog

150/100m Row – 800m Jog

150/100m Row – 600m Jog

150/100m Row – 400m Jog

150/100m Row – 200m Jog

Monday, July 16th

Koda Crossfit Deer Creek – CrossFit

 

Snatch (1RM)

Strict Press (1RM)

Assault Bike Cal Test (Time)

Saturday, July 14th

Koda Crossfit Deer Creek – CrossFit

 

Metcon (3 Rounds for reps)

7min Partner AMRAP @ 70% (Alternating Movements)

Run 100m w/ Slamball

16 1-Arm KBS

8 Slam Ball Clean + Slam Ball

-Rest-

7min Partner AMRAP @ 80% (Same as above)

-Rest-

7min Partner AMRAP @ 90% (Same as above)

***rest 5 min between A,B, and C

*** Scores should increase!

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