Koda CrossFit Tulsa

918-606-8722

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Oklahoma City, 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, October 17, 2018

    Koda CrossFit

    Structure/Skill:

    A) 3-5 Rounds
    5/5 Single Leg DL
    10/10 Bird Dogs
    5/5 Trap 3 Raise

    WOD:

    B) AMRAP in 8 min
    20 BB Burpees
    9 Power Cleans (225/155)
    15 BB Burpees
    6 Power Cleans
    10 BB Burpees
    3 Power Cleans
    5 BB Burpees
    ME Power Cleans

    Tuesday, October 16, 2018

    Koda CrossFit

    WOD:

    A) 5 min AMRAP
    10 WBS
    5 T2B
    1 S2OH (115/85) (increase 1 rep each round)
    ***Rest 3 min
    B) Continue AMRAP for 4:00
    ***Rest 2 min
    C) Continue AMRAP for 3:00
    ***Rest 1 min
    D) Continue AMRAP for 2:00

    Strength/Structure:

    E1) 4×5-10 Strict Pull-ups, no rest
    E2) 4×10 Bent Over DB Rows, no rest
    E3) 4×10 DB Curls, rest 2-3min

    Koda Jacked

    A) 7×8 3″ Deficit Deadlifts
    B) 7×8 Close Grip Bench
    C) 7×8 KB Front Rack Lunges
    D) 7×8 Seated Pin Shoulder Press (nose height)
    E) 7×8 Poor Man Glute Hams
    F) 7×8 DB Curl-n-Press
    G) 7×8 DB Fly + DB Press

    ***Use a 3s sec eccentric phase on all lifts
    ***rest just long enough for your partner to go (approx 30s)

    Monday, October 15, 2018

    Koda CrossFit

    Strength:

    A1) 10! Front Squat (start at 50% & build to a heavy)
    A2) 10 x Row 150/120m @ Conversational Pace

    WOD:

    C) Tabata Clash (19:00)

    Tabata Pushup
    Tabata Assault Bike
    Tabata Situp
    Tabata Double Unders

    ***Rest 1 min between exercises

    All WOD Posts