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, November 25, 2020

    Koda CrossFit

     

    Strength:

    A1) 4x ME Strict Pull-ups in 30s

    (Goal: 13+)

    A2) 4x 20s Russian Twists + 20s Abmat Sit-ups + 20s Flutter Kicks

     

    WOD:

    Partner WOD – 3 Rounds

    (You Go- I Go Style)

    Row 30/20 Cals

    15 Clusters (115/75)

    100m Farmers Carry (70/44)

    Tuesday, November 24, 2020

    Koda CrossFit

     

    Strength:

    A) 4 Sets

    8/8 Front Rack Lunges

    10-15 HSPUs (Skill Work)

     

    WOD:

    B)ME AB Sprint in 45s

     

    C1) 3×7/7 Single Leg RDL

    C2) 3×7 Arnold Press

     

    D)ME Row Sprint in 45s

    Monday, November 23, 2020

    Koda CrossFit

     

    Strength:

    A) 10min EMOM

    1 Snatch High Pull + 1 Power Snatch

     

    WOD:

    B)”Flying Annie”

    5-4-3-2-1 Muscle-Ups

    50-40-30-20-10 Double Unders

    50-40-30-20-10 Sit-ups

    All WOD Posts