Koda CrossFit Deer Creek

405-757-7114

3825 NW 166th St

Suite #B17

Edmond, OK 73012

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Tulsa
  • Koda Iron View
  • Workout of the Day

    Tuesday, April 23rd

    Koda Crossfit Deer Creek – CrossFit

    Metcon (No Measure)

    A) 6min AMRAP @ 80%:

    40m Farmer’s Carry (50/35)

    5 Hang DB Squat Cleans

    5/5 Renegade Rows

    Metcon (Calories)

    B) Assault Bike:

    6min @ 80% pace

    Metcon (AMRAP – Rounds and Reps)

    C) 6min AMRAP:

    5 Burpees

    5/5 KB Snatches (50/35)

    Metcon (Time)

    D) Run 1060m (2/3 mile)

    *scale to 800m

    Monday, April 22nd

    Koda Crossfit Deer Creek – CrossFit

    Back Squat (5×5)

    Back Squat for Load:

    (65, 75, 80, 80, 80%)

    Shoulder Press (5×5)

    Shoulder Press for load:

    (65, 75, 80, 80, 80%)

    500m Row (Time)

    Max Effort 500m Row

    Metcon (3 Rounds for weight)

    Finisher:

    3×15 Weighted Hip Thrusts @ 31X1 Tempo

    Saturday, April 20th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Time)

    A) For time (75% pace):

    Run 400m

    45 WBS

    30 T2B

    15 Burpees

    Metcon (No Measure)

    B) 15min EMOM:

    Min 1: 5 High Hang Power Snatch + OHS

    Min 2: 5/5 1-Arm Ring Rows

    Min 3: 5/5 Lateral Step-Ups

    Metcon (Time)

    C) REPEAT A – Beat Score

    For time:

    Run 400m

    45 WBS

    30 T2B

    15 Burpees

    All WOD Posts