• Workout of the Day

Koda CrossFit

 

Strength:

A)5 Times Through

8 KB Snatch + 30m OH Carry (L)

8 KB Snatch + 30m OH Carry (R)

5/5 KB Lateral Step Ups

 

WOD:

B)16min Partner EMOM

(Alternating Minutes)

1 Burpee to 6” (+1/rnd)

ME Cal Row

 

Koda CrossFit

 

Strength:

A1) 5-4-3-2-1 Front Squats

A2) 5×10 Banded Face Pulls

 

WOD:

B)Every 3min for 5 sets

ME Assault Bike Cals in 15s

RIGHT INTO 5-10 C2B Pullups

Koda CrossFit

 

Strength:

A1) 5-4-3-2-1 Strict Press

A2) 5×15/15 Lat Band Walks

 

WOD:

B)For Time (9:00 CAP)

15 Deadlifts (225/155)

15 Strict HSPUs

15 Deadlifts

30 HSPUs

15 Deadlifts

45 Push-ups

Koda CrossFit

 

WOD:

”KODA 2022 REVOLUTION”

20 movements, 22 reps of each

(1) WBS (20/14)

(2) Pullups

(3) Box Jumps (20”)

(4) Toes Through Rings

(5) Thrusters (95/65)

(6) HR Push-ups

(7) Power Cleans (95/65)

(8) Elevated Ring Rows

(9) Burpees

(10) Ring Dips

(11) Front Rack Lunges (95/65)

(12) Slam Balls (30/20)

(13) Double Unders

(14) Push Press (95/65)

(15) Calorie Row

(16) Alt DB Snatches (50/35)

(17) Good Mornings (95/65)

(18) Pike-Ups on Rower

(19) Calorie Assault Bike

(20) Devil’s Presses (35/20)

Koda CrossFit

 

Strength:

A)15min EMOM (Skill Focus!)

Min 1: 5/5 Lateral Ski Jumps

Min 2: 1.1.1 Hips to Bar (or 10-15 straight arm pull downs)

Min 3: 5 Hollow Body Ring Transitions (or 5-10 GHD sit-ups)

 

WOD:

B)5 Times Through

60s DB Step Ups (50/35)

60s Rest

60s Burpee Muscle-Ups

60s Rest

Koda CrossFit

 

Strength:

A1)6×4 Bench Press (20X1 Tempo)

A2)6×4 Nordic Hamstring Curls

 

WOD:

B)10min AMRAP

250/200m Row

10m HS Walk (+10m/round)

Scaled : Sub 2 Wall Walks, adding 2/round

 

Koda CrossFit

 

Strength:

A)15min EMOM

Min 1: 5/5 1Arm DB High Pull

Min 2: 5 Jefferson Curls

Min 3: 5/5 Box Pistols

 

WOD:

B)Row 2000m

C)400m Farmer’s Carry

*RX=UNBROKEN

Koda CrossFit

 

WOD:

THE LYON

5 Rounds

7 Squat Cleans (165/110)

7 Shoulder to Overhead

7 Burpee C2B Pullups

*rest 2min between rounds

 

Koda CrossFit

 

WOD:

”12 Days of Christmas”

1 Muscle-Up

2 Front Squats (115/80)

3 Box Jumps (24/20)

4 S2OH (115/80)

5 Deadlifts (115/80)

6 Toes to Bar

7 Burpees

8 Pull Ups

9 Wall Balls (20/14)

10 HSPUs

11 Hang Power Cleans (115/80)

12 Thrusters (115/80)

Koda CrossFit

 

WOD:

A)4 Rounds

60s Row for Cals – 60s Rest

60s Double KB FR Hold (53/35) – 60s Rest

B)Every 3min for 4 sets

ME Unbroken HS Hold

C)4 Rounds

60s AB for Cals – 60s Rest

30s Boat Hold + 30s Plank – 60s Rest