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

    Wednesday, January 20, 2020

    Koda CrossFit

     

    Strength:

    A) 3 Rounds (18:00)

    ME True Pushups in 60s

    Rest 2:00

    ME Inverted  Rows in 60s

    Rest 2:00

     

     

    WOD:

    B) For Time (20/14# Ball)

    25-20-16-10-5

    Anchored Med Ball Sit-ups

    50-40-30-20-10

    Med Ball Lunges

     

    Tuesday, January 19, 2020

    Koda CrossFit

     

    Strength:

    A1) 10,8,6,4,2 Weighted Pull-ups

    A2) 5x 3/3 Split Stance Strict Press

    A3) 5x 5/5 Banded Lateral Jumps

     

    WOD:

    B)Every 5min for 5 sets

    Max Bike Hold @ 85% + RPMs

    During Rest do 15 BB Curls

     

    Monday, January 18, 2020

    Koda CrossFit

     

    Strength:

    A1) 4×5 1 & 1/4 Back Squat (build)

    A2) 4×5 Prone Snow Angels

     

    WOD:

    5 Rounds (20:00)

    1min Row @ 85-95%

    Rest 1min

    In 60s:

    12 T2B + ME Devil’s Press (35/20)

    Rest 1min

    All WOD Posts