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

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  • Koda Iron View
  • Workout of the Day

    Friday, January 24th

    Koda Crossfit Deer Creek – CrossFit

    Deadlift (3×5)

    A) 3×5 Deadlift

    *add 10-20# from last week

    Metcon (Time)

    B) 10 Rounds for Time (15:00 CAP):

    10-1 Burpees to Plate

    10-1 T2B

    10-1 Bike/Ski/Row

    Thursday, January 23rd

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Weight)

    A) EMOM for 10:00:

    EVEN SETS: 10-8-6-4-2 reps of

    PRO: Weighted Pull-Up (if you got ALL sets last week go up 2.5-5#)

    RX: Strict Pull-Ups

    SC: Ring Rows + BB Curls

    ODD: 10-20s L-Sit Hold

    SCORING:

    RX = put the weight you ADDED for the pull-ups (try to use the same weight for all 5 sets)

    SC = put the weight you used for the BB CURLS (try to use the same weight for all 5 sets)

    Metcon (AMRAP – Rounds and Reps)

    B) AMRAP in 12min:

    20 DB Squats (50/35)

    20 Push-Ups

    50m Farmer’s Carry (1 rep)

    Wednesday, January 22nd

    Koda Crossfit Deer Creek – CrossFit

    Metcon (6 Rounds for weight)

    A) Every 90s for 6 sets:

    1.1.1 Pausing Power Snatch (pause 1s above knee & the receiving position)

    Metcon (Time)

    B) Partner WOD (follow the leader):

    30/24 Cal Row

    30 Slam Balls (50/35)

    30 FR Walking Lunges (w/ SB)

    30 Burpees

    30 WBS

    30/24 Cal Row

    All WOD Posts