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

    Saturday, May 30th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (8 Rounds for weight)

    A) Every 90s for 8 Sets:

    2 Push Press + 1/1 Split Jerks (switch lead foot)

    Metcon (Time)

    B) SPRINTS! – 2 Times Through:

    30/20 Cal Row – Rest 3:00

    25 Thrusters (105/70) – Rest 3:00

    20 Bar Facing Burpees – Rest 3:00

    *SCORING:

    Score is the time on the clock when you complete your 20th burpee on the 2nd round through.

    Friday, May 29th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (10 Rounds for reps)

    A) 10min EMOM:

    5-10 Pull-Ups (RX = C2B)

    Metcon (AMRAP – Rounds and Reps)

    B) 20min Partner AMRAP “You Go, I Go:”

    Run 200m

    15 KBS (70/44)

    50/50m 1Arm Farmer’s Carry

    (One round = You run 200m, I run 200m, you swing, I swing, you carry, I carry)

    **SCORING:

    200m Run = 4 Reps

    50/50m Farmer’s Carry = 2 Reps

    Thursday, May 28th

    Koda Crossfit Deer Creek – CrossFit

    Front Squat (8×3)

    A) Front Squats 8×3:

    3 Front Squats @ 65-75% 1RM + 6/6 Lat Ski Jumps

    Metcon (Time)

    B) 21-15-9:

    WBS (30/20)

    Dips (RX = Rings @ MU height)

    All WOD Posts