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

    Friday, February 22, 2019

    OPEN WOD 19.1

    15 min AMRAP

    19 WBS (20/14)

    19 Cal Row

    Thursday, February 21, 2019

    Koda CrossFit

     

    Strength:

    A) 15min for quality
    200m Jog
    10 Bent Over DB Rows
    30m OH DB/KB Carry
    3/3 Alternating One Arm Hangs (sub 10 scap pullups)

     

    WOD:

    B) 4×3 TnG Power Cleans
    (build to a heavy, BUT CRISP)

    C) 10min Partner EMOM (alternating minutes)
    6 Burpees to 6″ + ME Cal Row

    D) Max Effort Ski/Bike Sprint
    RX: 21/15 Cals
    SC: 15/9 Cals

    Koda Jacked

    A) 5×3 Back Squats (21X1)

    B1) 3×10 HEAVY DB Thrusters
    B2) 3xME Strict Pullups (10+)

    C) 12min AMRAP
    12/8 Cal AB
    20m Bear Crawl
    20 Air Squats
    20 AbMat Situps

    Wednesday, February 20, 2019

    Koda CrossFit

     

    Strength:

    A1) 5×5 Front Squats
    A2) 5×10 Banded Face Pulls

     

    WOD:

    B) 5 rounds – each for time
    50 Double Unders
    30m Farmer’s Carry
    10 Double KB Front Squat
    30m Farmer’s Carry

    RX: 70/53
    INT: 53/35
    SC: 35/26

    All WOD Posts