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

    Friday, June 12th

    Metcon (10 Rounds for reps)

    A) 10min EMOM:

    5-10 Pull-ups (RX = C2B)

    Metcon (5 Rounds for time)

    B) Every 4:00 for 5 Sets:

    3 Front Squats (225/145)

    9/6 Cal Row

    Metcon (Time)

    C) 6min EMOM:

    10s Wall Squat Hold (add 10s every round)

    *SCORING: record your last UNBROKEN round*

    Thursday, June 11th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (10 Rounds for weight)

    A) EMOM for 10:00:

    1 Snatch High Pull

    1 Power Snatch

    3 Box Jumps (step down)

    Metcon (Time)

    B) 2 Time Through (18:00 CAP):

    800/600m Row – Rest 30s

    100 Double Unders – Rest 30s

    Run 530m – Rest 30s

    Wednesday, June 10th

    Koda Crossfit Deer Creek – CrossFit

    Metcon (Time)

    A) Partner WOD – 3 Rounds (You Go/I Go):

    20/14 Cal Row

    20 Burpees Over Rower

    20 WBS (30/20)

    Metcon (9 Rounds for reps)

    B) FINISHER – 3 Rounds:

    40s BB Curls (45/35) – Rest 20s

    40s Split Squats (L) – Rest 20s

    40s Split Squats (R) – Rest 20s

    All WOD Posts