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

    Thursday, August 13, 2020

    Koda CrossFit

     

    Strength:

    A) 15min Skills EMOM

    Min 1: 5/5 DB Side Plank Rotations

    Min 2: 7/7 KB Snatch

    Min 3: 5 Ring MU Transitions

     

    WOD:

    B)5 Rounds FOR QUALITY

    200m Run @ Race Pace

    200m Jog

    25 Sit-ups

    30s Rest

    Wednesday, August 12, 2020

    Koda CrossFit

     

    Strength:

    A) 4 Sets

    10 Banded RDLs (3s eccentric)

    RIGHT INTO

    5 DB Hip Thrust with 5s hold

     

    WOD:

    B)21-15-9 for Time

    C2B Pull-ups

    Burpees to Plate

     

    PARTNER FINISHER (you go/I go)

    3x100m DB Farmers Carry

    Tuesday, August 11, 2020

    Koda CrossFit

     

    Strength:

    A1) 3x21s Strict Press

    A2) 20-30 Partner Push Candle Sticks

     

    WOD:

    B)5x 200m Run (600/500m AB)

    Starting every 2min

    *goal is each time to be within 5s window

     

    FINISHER: 3 sets, start every 4:00

    20s Push-up – 10s Rest

    20s Tricep Press Down – 10s Rest

    20s Overhead DB/KB Hold

    All WOD Posts