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

    Thursday, April 9th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (No Measure)

    WOD 1 – 8AM:

    5 Rounds:

    30s Side Plank (L)

    30s Side Plank (R)

    30s ME Double Unders

    30s Rest

    *Score is DUs for each round

    Metcon (No Measure)

    WOD 2 – NOON:

    21-15-9 Reps for Time:

    Goblet Split Squats (ea)

    Hang DB Snatch (ea)

    Metcon (No Measure)

    WOD 3 – 5pm:

    J.W.O.D. – “Deck of Cards:”

    Thursters

    Goblet Squats

    Weighted Sit-ups

    Snatch

    Wednesday, April 8th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (No Measure)

    WOD 1 – 8AM:

    CrossFit Mobility

    Metcon (No Measure)

    WOD 2 – NOON:

    5 RFT:

    15 KBS

    50/50m 1Arm Farmers Carry

    200m Shuttle Run (4x50m)

    Metcon (No Measure)

    WOD 3 – 5PM:

    20-30m Recovery Jog/Bike

    KODA QUARANTINE – Tuesday, April 7th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (No Measure)

    WOD 1 – 8AM:

    3 Sets:

    7/7/7 Bent Over Row (R)

    7/7/7 Bent Over Row (L)

    7/7/7 DB Curl (R)

    7/7/7 DB Curl (L)

    Metcon (No Measure)

    WOD 2 – NOON – TABATA ABS:

    3 Rounds:

    Rd 1 – Hollow Holds & Russian Twists

    Rd 2 – V-Up Transitions & High Plank

    Rd 3 – Flutter Kicks & Sit-Ups

    Metcon (No Measure)

    12min EMOM (3 Sets):

    Min 1: 30s 1Arm DB Thrusters (R)

    Min 2: 30s Boat Hold

    Min 3: 30s 1 Arm DB Thrusters (L)

    Min 4: 30s Superman Hold

    All WOD Posts