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

    Monday, July 15th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (4 Rounds for weight)

    A1) 4×6/6 Back Rack Weighted Lunges (build)

    *RECORD WEIGHT

    A2) 4×6/6 Powell Raises

    Metcon (AMRAP – Rounds and Reps)

    4 times through (32:00):

    B1) 2min Row @ 85% Pace

    *Rest/Walk 2min*

    B2) 2:00 AMRAP

    20m Front Rack DB Carry

    1 Devils Press (50/35) (+1/rnd)

    *Rest/Walk 2min*

    RECORD YOUR ROUNDS + REPS FOR THE WORKOUT

    Saturday, July 13th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (10 Rounds for weight)

    A) 10min EMOM:

    1 Power Clean + 1 Push Jerk

    1 Hang Power Clean + 1 Split Jerk

    Metcon (Time)

    B) Partner WOD:

    Helen Meets Grace

    3 Rounds

    Run 400m (both partners)

    21 KBS (split reps however)

    12 Pull-ups (split reps)

    THEN, 20 G2OH (135/95)

    (Switch Every 5 Reps)

    Friday, July 12th

    Koda Crossfit Deer Creek – CrossFit

    Push Press (9×3)

    A) EMOM for 9:00:

    3 Push Press @ 65-75% 1RM

    Metcon (5 Rounds for reps)

    B) 5 Rounds (30:00):

    1:00 Row @ 80%

    1:00 ME Step Ups (24/20)

    1:00 ME Burpee MUs

    Rest/Walk 3:00

    **record your Burpee MU reps**

    All WOD Posts