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, September 19, 2020

    Koda CrossFit

     

    Strength:

    A) 3.3.2.2.1.1 Back Squats

     

    WOD:

    B)5 round for time

    200m Run

    15-12-9-6-3 T2B

    3-6-9-12-15 Pushups

    Friday, September 18, 2020

    Koda CrossFit

     

    WOD:

    A)15min AMRAP

    200m Run (Race Pace)

    *20/15 Cal Row

    *2 Burpees (+2/rnd)

    (nasal breathing)

     

    B)15min AMRAP

    200m Run (Race Pace)

    *20/15 Cal Bike

    *2 Pull-ups (+2/rnd)

    (nasal breathing)

     

    C)8min PUMP Session (4 Sets)

    Even: 20s ME BB Curls

    Odd: 20s ME Bent Over Rows

    Thursday, September 17, 2020

    Koda CrossFit

     

    Strength:

    A) 5-4-3-2-3-4-5 Library Deadlifts

     

    WOD:

    B)15min Partner AMRAP

    “alternating rounds”

    2 DB Stepups (50/35) (+2/rnd)

    30m Farmers Carry

    *5 synchro burpee penalty for putting DBs down

    All WOD Posts