Koda CrossFit Deer Creek

405-757-7114

3825 NW 166th St

Suite #B17

Edmond, OK 73012

Koda OKC

Oklahoma City, OK

OKC

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Oklahoma City, OK

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Norman, OK

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Tulsa, OK

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Lafayette, CO

Other Koda Locations

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  • Workout of the Day

    Friday, Nov 16th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Weight)

    A) 6 min EMOM:

    2 Clean Deadlifts

    2 High Hang Power Cleans

    2 Front Squats

    Metcon (5 Rounds for weight)

    B) Every 90s for 5 sets:

    1.1.1 Squat Cleans (build)

    Metcon (Time)

    C) Chipper:

    50/40 Cal Row

    50 T2B

    200m Farmer’s Carry (55/35)

    Thursday, Nov 15th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Time)

    First Timer’s Sled WOD (6:00 CAP):

    Sled Pull 40m (115/70)

    21 Burpees

    Sled Drag (facing backwards)

    15 Burpees

    Sled Pull

    9 Burpees

    Sled Drag

    Wednesday, Nov 14th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Weight)

    A) EVERY 3 min for 15 min (5 sets):

    1.1.1 Power Snatch (70-80% 1RM)

    RIGHT INTO

    3 Burpee + ME Vert Jumps

    Metcon (AMRAP – Rounds and Reps)

    B) 6 min Partner AMRAP (follow the leader style)

    1-2-3-4-5-6 Deadlift (315/225)

    1-2-3-4-5-6 Strict HSPU

    Metcon (Time)

    C) At 7:00 – Partner AB Sprint

    Pro: 90/60 Cals

    RX: 70/45 Cals

    SC: 50/30 Cals

    All WOD Posts