Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Workout of the Day

    Saturday, May 8, 2021

    Koda CrossFit

     

    Strength:

    A) 3×12 Bench Press (55-65%)

    B)2×15 Strict Press (50-55%)

     

    WOD:

    C)10min Partner EMOM

    Alternating Minutes

    15/10 Cal Row

    ME Double Unders

    Friday, May 7, 2021

    Koda CrossFit

     

    Strength:

    A1) 4×6-12 Strict Pull-ups (Tempo)

    A2) 4×5/5 Goblet Lateral Step Ups (controlled descent)

    A3) 4×10/10 HEAVY 1Arm Farmer’s Tempo March

     

    WOD:

    B)9min AMRAP

    3,6,9,12,15 etc

    Strict HSPUs

    DB Front Rack Walking Lunges (each leg, 50/35)

    Thursday, May 6, 2021

    Koda CrossFit

     

    Strength:

    A) Every 90s for 6 sets

    1.1.1 Power Clean

    1.1.1 Box Jumps

     

    WOD:

    B)EMOM x 20mins (5 sets)

    1st- 30s Assault Bike for Cals

    2nd- 30s Russian KBS (70/53)

    3rd- 30s Candle Sticks

    4th- 30s Inverted Rows

    All WOD Posts