Kodacrossfit - kodacrossfit.com
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High Hang Cleans 2 Aug 2013 | 02:30 am
KODA KIDS 5PM PRESCHOOL 630PM TEENS 7PM LOW INTENSITY KODA SHOULDER PREP MEDIUM INTENSITY 5 Rounds 3 High Hang Cleans 5 Elevated Ring Rows (pause at top) 10 Double Unders (or triples) ...
Power Snatch 1 Aug 2013 | 03:24 am
STRENGTH 15 Minutes to Find Power Snatch 1 Rep Max *koda test* WOD KODA TEST 5 Rounds Row 1 Minute for Max Distance at 100% Effort Rest 3 Minutes COMPETITOR
Koda Test 31 Jul 2013 | 02:42 am
STRENGTH 15 Minutes to Find 1 Rep Max Close Grip Bench Press *KODA TEST* Rest at least 5 Minutes Max Effort Close Grip Bench Press @ 85% 1 Rep Max WOD Run 1060m (2 laps) 60 Push Ups 80 S...
Jackie 29 Jul 2013 | 10:39 pm
HIGH INTENSITY "JACKIE" Row 1000m 50 Thrusters (45/33) 30 Pull Ups MEDIUM INTENSITY 8 Rep Max (per leg) Loaded Split Squats *KODA TEST* (hold dumbbells in each hand-report the weight of a si...
100 Seconds 28 Jul 2013 | 03:33 am
CROSSFIT 8AM, 9AM, 10AM SUMMER SERIES 10AM KIDS 9AM PRESCHOOL 1030AM TEENS 11AM MEDIUM INTENSITY Every 30 Seconds for 5 Minutes 3 Dumbbell Thrusters (65/40) HIGH INTENSITY 15-12-9 Over...
AMRAP 27 Jul 2013 | 02:08 am
STRENGTH 5X3 Touch & Go Power Snatch (80%+) WOD AMRAP 3x 3 Minutes On/1 Minute Off 10 1 Arm Kettlebell Snatch 10 Box Jumps (24/20) *no bounding 10 Wall Ball Shots (20/14) COMPETITOR SUM...
EMOM 26 Jul 2013 | 02:10 am
CROSSFIT KIDS KIDS AT 5PM PRESCHOOL AT 630PM TEENS 7PM MEDIUM INTENSITY 10 Minute EMOM (Every Minute on the Minute) 8 Dumbbell Thrusters (55/35) HIGH INTENSITY 15-12-9 Toes to Bar D...
Start Them Young 25 Jul 2013 | 02:10 am
STRENGTH 5x3 Tempo Pendlay Rows (3s/3s/X) WOD 5 Rounds Run 400m 40 Double Unders 20 Slam Balls COMPETITOR SUMMER SERIES
ROW, ROW, ROW 24 Jul 2013 | 01:33 am
LOW INTENSITY Koda Shoulder Prep MEDIUM INTENSITY 3 Rounds Max Effort Dumbbell Thrusters in 30 seconds (50/30) Rest 30 seconds HIGH INTENSITY 7X100m Row Repeats *start every 90 second...
Partner Cindy 22 Jul 2013 | 10:49 pm
STRENGTH 15 Minutes to find 3 Rep Max Shoulder Press WOD "Partner Cindy" 20 Minute AMRAP only 1 partner working at a time 5 Pull Ups 10 Push Ups 15 Air Squats COMPETITOR SUMMER SERIES ...
