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

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Workout of the Day

    Tuesday, August 21, 2018

    Koda CrossFit

    *Deload Week*

    Strength/Structure:

    A) Shoulder Pre-Hab (3 rounds)
    10 Shoulder Pass Throughs
    30s OH DB/KB Hold
    60m Farmer’s Carry
    10 Ring Shoulder Ts

    WOD:

    B) 30min AMRAP
    200m Run
    3/2 Wall Walks (or 20m HS Walk)
    20 Slam Balls
    20 AbMat Situps

    Koda Jacked

    WOD:

    A1) 4×20-30 Chest Supported Rows
    A2) 4×10/10 Weighted Lunges

    B1) 4×10-20s Chinup Hold
    B2) 4×20/20 Weighted Single Leg Hip Bridge

    Glute Finisher:
    15-10-5 Straight Leg Fire Hydrants (ea leg)
    15-10-5 Bent Knee Fire Hydrants + Kick-back (ea leg)
    15-10-5 Bent Knee Fire Hydrants (ea leg)

    Monday, August 20th, 2018

    Koda CrossFit

    *Deload Week*

    Strength:

    A) 3X3 Strict Press
    B) 3X3 Push Press
    C) 3X3 Push Jerk
    *build throughout

    WOD:

    D) “Karen”
    150 WBS (20/14)

    Saturday, August 18th, 2018

    Koda CrossFit

    WOD:

    A) 8min AMRAP
    20 Russian Twists – 15 WBS – 10 Burpees – 5 Strict Pull-ups

    B) 3X 7 Bent Over A-T-Ys (21 Reps) + 100m Walk/Rest

    C) 3 Rounds (10m Cap)
    200m Run + 10 DB Hang Clusters + 3/2/1 Wall Walks
    Rest 60s Between Rounds

    D) 3X 10/10m DB OH Lunge (Regional Standard) + 100m Walk

    E) 7min EMOM
    3 Burpee Pullups + 30 Double Unders
    ***add 1 BPU every round

    **Good luck to all the Koda athletes at first timers this weekend!!!**

    All WOD Posts