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, November 19th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (5 Rounds for weight)

    KODA MUSCLE:

    A1) 5 x 8 Strict Press @ 2121

    **record weight

    A2) 5 x 8/8 Odd Object Lunges

    Metcon (5 Rounds for calories)

    B) 15min EMOM (5 rounds):

    Min 1: 15s AB SPRINT (record cals)

    Min 2: 2 Wall Walks (10m HS)

    Min 3: 20s Hollow Hang

    Metcon (AMRAP – Reps)

    C) ME Push-ups in 60s

    Monday, November 18th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (3 Rounds for reps)

    A) Koda Muscle

    3 Sets:

    ME Back Squats in 20s @ 55%

    15 Ring Rows

    15 Squat Jumps

    Rest 2-3 mins

    ***log your reps and put your weight in the notes***

    Metcon (Time)

    B) 3 Round Partner WOD (alternating rounds):

    21-15-9 Cal Row

    5 DB Man-Makers (35/20) (pushup, row, pushup, row, clean, thrust)

    Saturday, November 16th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (4 Rounds for reps)

    A) 4 Sets:

    ME Bench in 20s (225/105) (record reps)

    10/10 1 Leg KB DL

    10-15 Rower Pike Ups

    Rest 2-3 mins

    Metcon (12 Rounds for reps)

    B) Team WOD – 4 Rounds:

    30s ME Synchro T2B

    30s Rest

    30s ME Synchro Goblet Squat

    30s Rest

    30s ME Synchro Push-Ups

    30s Rest

    All WOD Posts