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

    Tuesday, March 2, 2021

    Koda CrossFit

     

    Strength:

    A) 10min EMOM

    E: 5/5 Single Leg RDLs

    O: 5 Cuban Press + 5 Y-Holds

     

    WOD:

    B)For Time (16m CAP)

    1K/800m Row

    3/2.5K Bike

    100 Double Unders

    800m Run

     

    C)10min EMOM

    E: 30s Hip Bridge Kick-Outs

    O: 5-10 Strict Pull-ups + 10 BB Curls

     

    Monday, March 1, 2021

    Koda CrossFit

     

    Strength:

    A) 4×4 Bench Press (70-85%)

    B)4×5 Strict Press (60-70%)

     

    WOD:

    C)5 Rounds For Time (12m CAP)

    500-400-300-200-100m Row

    5-4-3-2-1 Squat Cleans (225/155)

    Friday, February 26, 2021

    Koda CrossFit

     

    Strength:

    A) Every 2min for 7 Sets

    1.1.1 Clean and Jerk

    (done in less than 20s)

     

    WOD:

    B)Partner WOD (15min CAP)

    *SPLIT REPS HOWEVER*
    50/35 Cal Row

    50 Bar Facing Burpees

    50/35 Cal Row

    50 Deadlifts (375/185)

    50/35 Cal Row

    50 Bar Facing Burpees

    All WOD Posts