Koda 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, September 26th

    Koda Crossfit Deer Creek – GPP

    Metcon (No Measure)

    A) 15min Skill EMOM:

    Min 1: 3 Snatch Balance + 3 High Hang Power Snatch

    Min 2: 3 Wall Walks (or 10m HS Walk)

    Min 3: 12/12 DB Rows (HEAVY)

    Metcon (Time)

    B) For Time:

    Run 800m (race pace)

    Row 2K/1600m

    Run 800m (race pace)

    AB 5/4K

    Run 800m (race pace)

    ***Compare your time to 8/29, but remember that we ADDED AN EXTRA 800m RUN.

    Friday, September 25th

    Koda Crossfit Deer Creek – GPP

    Metcon (6 Rounds for weight)

    A1) 5.3.1.5.3.1. Bench Press

    A2) 6×20-30s Boat Hold Flutter Kicks

    Metcon (AMRAP – Rounds and Reps)

    B) 5min AMRAP:

    (5-10-20…reps of)

    WBS (30/20)

    T2B

    Metcon (Time)

    C) Finisher (5:00 CAP):

    50 Strict Dips

    RX = Rings at MU height

    Thursday, September 24th

    Koda Crossfit Deer Creek – GPP

    ()

    Metcon (4 Rounds for weight)

    A1) 4×8-12 Poor Man Glute Hams

    A2) 4×20-30s Partner Chinese Planks

    A3) 4x50m Plate Pinch Carry (RECORD WEIGHT)

    “Thumbs Up” only if UNBROKEN

    Metcon (8 Rounds for reps)

    B) 16min EMOM – 4 Rounds:

    Min 1: 15/10 Cal Bike + ME Alt DB Snatch (60/40)

    Min 2: Rest

    Min 3: 15/10 Cal Row + ME Box Jumps (Step Down) (24/20)

    Min 4: Rest

    SCORING: Record the number of snatches of BJs that you get.

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