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

    Tuesday, January 19th

    Koda Crossfit Deer Creek – GPP

    Metcon (5 Rounds for weight)

    A1) 10, 8, 6, 4, 2 Weighted Pull-ups (record weight added)

    A2) 5×3/3 Split Stance Strict Press

    A3) 5×5/5 Banded Lateral Jumps

    Metcon (5 Rounds for reps)

    B) Every 5 mins for 5 sets:

    Max Bike Hold @ 85% + RPMs

    During rest so 15 BB curls

    SCORING: 1 point for every second held

    Monday, January 18th

    Koda Crossfit Deer Creek – GPP

    Metcon (4 Rounds for weight)

    A1) 4×5 1&1/4 Back Squat (build)

    A2) 4×5 Prone Snow Angel

    Metcon (10 Rounds for reps)

    B) 5 Rounds (20:00):

    1min Row @ 85-95%

    Rest 1min

    In 60s:

    12 T2B + ME Devil’s Press (35/20)

    Rest 1min

    SCORING:

    Row Cal = 1 Point

    Devil’s Press = 3 Points

    Saturday, January 16th

    Koda Crossfit Deer Creek – GPP

    Metcon (8 Rounds for weight)

    A) Every 90s for 8 Sets:

    3 Hang Power Cleans

    Metcon (AMRAP – Rounds and Reps)

    B) 15min Partner AMRAP (Alternating Rounds):

    5 KB Snatche (or DB Snatch) + 20m SA FR Carry (Right) (53/35)

    5 KB Snatch + Carry (Left)

    30 DUs (15 Drag Rope DUs)

    All WOD Posts