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

    Monday, July 6, 2020

    Koda CrossFit

     

    Strength:

    A1) 5×1.1.1 Deadlifts w/ 5s eccentric lower

    A2) 5×10 Banded Face Pulls

     

    WOD:

    2 Rounds (15:00 CAP)

    500m Row

    30 T2B

    400m Run

    30 C2B Pull-ups

     

    Saturday, July 4, 2020

    Koda CrossFit

     

     

    WOD:

    INDEPENDENCE DAY 7/4/1776

    7 Rounds for time

    4 Cleans (225/145)

    17 Pushups

    THEN, 76 WBS (20/14) (10/9’)

    THEN, 244 Double Unders

    RX: Solo

    Scaled: 2 Person Teams, Split Reps However

     

    Friday, June 3, 2020

    Koda CrossFit

     

    Strength:

    A) EMOM for 12min

    E: 5-10 HSPUs

    (skill focused)

    O: 5-10 Strict Pull-ups

    (strength focused)

     

     

    WOD:

    5 Rounds for time

    500-400-300-200-100m Row

    100m Farmers Carry (50/35)

    All WOD Posts