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

    Thursday, December 13, 2018

    Koda CrossFit

    Strength:

    A) 15:00 Skills EMOM ( 5 rounds)
    Min 1: 3-5 Muscle-Up Transitions
    Min 2: 30-50 Double Unders
    Min 3: 5-10 Hip Bridges on Sliders

    WOD:

    6 rounds for time
    6,5,4,3,2,1 Deadlifts (315/205)
    10 C2B Pullups

    Koda Jacked

    A) 8×8 3″ Deficit Deadlifts
    B) 8×8 Close Grip Bench
    C) 8×8 KB Front Rack Lunges
    D) 8×8 Seated Pin Shoulder Press (nose height)
    E) 8×8 Poor Man Glute Hams
    F) Seated DB Curl-n-Press – 100 Reps in as few sets as possible

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

    Wednesday, December 12, 2018

    Koda CrossFit

    Strength:

    A) EMOM for 10min
    1 Power Clean
    1 Front Squat
    1 Hang Squat Clean

    WOD:

    Partner WOD: “Follow the Leader” Style
    1K/800m Row
    70/45 Cal AB
    Run 530m

    Tuesday, December 11, 2018

    Koda CrossFit

     

    Strength:

    A1) 4×7/7 Weighted Step Ups
    A2) 4×7/7 1Arm Ring Rows
    A3) 4×7 Tempo Candlestick

    WOD:

    B) 21-15-9 for time
    Box Jump Overs (30/24)
    T2B

     

    Koda Jacked

    A) 8×8 OH Squat
    B) 8×8 Wide Grip Pull Ups (or Ring Rows)
    C) 8×8/8 Front Rack Lunges
    D) 8×8 Banded Straight Arm Press Down
    E) 8×8 DB Zottman Curl
    F) Weighted Hip Thrust – 100 Reps in as few sets as possible

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

    All WOD Posts