Koda CrossFit Tulsa


1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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, April 22, 2019

    Koda CrossFit



    A) 5×5 Back Squat (65,75,80,80,80%)

    B1) 5×5 Strict Press (65,75,80,80,80%)

    C) 500m Row Time Trial

    Finisher: 3×15 Weighted Hip Thrusts @ 31X1 Tempo

    Saturday, April 20, 2019

    Koda CrossFit



    A) For time (75% pace)
    Run 400m
    45 WBS
    30 T2B
    15 Burpees

    B) 15min EMOM
    Min1: 5 High Hang Power Snatch + OHS
    Min2: 5/5 1-Arm Ring Rows
    Min3: 5/5 Lateral Step-Ups

    C) REPEAT A – Beat Score



    A1) 3×5 Pause Hang Power Clean
    2s pause above knees and at the catch
    A2) 3×5 Pause Push Jerk
    2s pause in the dip and at the catch

    B1) 4×8 DB Bench Press @ 3131
    B2) 4×10-20s Deficit HSPU Negative
    C) 10! For Time
    Double KB Deadlift
    HR Pushup

    Friday, April 19, 2019

    Koda CrossFit



    A) E2MOM: 5 Front Squats (45,55,65,75,85%)

    B) E2MOM: 5 Bench Press 45,55,65,75,85%)

    C)E2MOM: 3 RDLs @ 31X1 (build)



    D) Tabata Mash-Up
    8 Rounds
    20s Air Squats – 10s Rest
    20s Pushups – 10s Rest

    All WOD Posts