Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

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
  • Koda CrossFit

     

    Strength:

    A)5 Times Through

    8 KB Snatch + 30m OH Carry (L)

    8 KB Snatch + 30m OH Carry (R)

    5/5 KB Lateral Step Ups

     

    WOD:

    B)16min Partner EMOM

    (Alternating Minutes)

    1 Burpee to 6” (+1/rnd)

    ME Cal Row

     

    Koda CrossFit

     

    Strength:

    A1) 5-4-3-2-1 Front Squats

    A2) 5×10 Banded Face Pulls

     

    WOD:

    B)Every 3min for 5 sets

    ME Assault Bike Cals in 15s

    RIGHT INTO 5-10 C2B Pullups

    Koda CrossFit

     

    Strength:

    A1) 5-4-3-2-1 Strict Press

    A2) 5×15/15 Lat Band Walks

     

    WOD:

    B)For Time (9:00 CAP)

    15 Deadlifts (225/155)

    15 Strict HSPUs

    15 Deadlifts

    30 HSPUs

    15 Deadlifts

    45 Push-ups

    Koda CrossFit

     

    WOD:

    ”KODA 2022 REVOLUTION”

    20 movements, 22 reps of each

    (1) WBS (20/14)

    (2) Pullups

    (3) Box Jumps (20”)

    (4) Toes Through Rings

    (5) Thrusters (95/65)

    (6) HR Push-ups

    (7) Power Cleans (95/65)

    (8) Elevated Ring Rows

    (9) Burpees

    (10) Ring Dips

    (11) Front Rack Lunges (95/65)

    (12) Slam Balls (30/20)

    (13) Double Unders

    (14) Push Press (95/65)

    (15) Calorie Row

    (16) Alt DB Snatches (50/35)

    (17) Good Mornings (95/65)

    (18) Pike-Ups on Rower

    (19) Calorie Assault Bike

    (20) Devil’s Presses (35/20)

    Koda CrossFit

     

    Strength:

    A)15min EMOM (Skill Focus!)

    Min 1: 5/5 Lateral Ski Jumps

    Min 2: 1.1.1 Hips to Bar (or 10-15 straight arm pull downs)

    Min 3: 5 Hollow Body Ring Transitions (or 5-10 GHD sit-ups)

     

    WOD:

    B)5 Times Through

    60s DB Step Ups (50/35)

    60s Rest

    60s Burpee Muscle-Ups

    60s Rest

    Koda CrossFit

     

    Strength:

    A1)6×4 Bench Press (20X1 Tempo)

    A2)6×4 Nordic Hamstring Curls

     

    WOD:

    B)10min AMRAP

    250/200m Row

    10m HS Walk (+10m/round)

    Scaled : Sub 2 Wall Walks, adding 2/round

     

    Koda CrossFit

     

    Strength:

    A)15min EMOM

    Min 1: 5/5 1Arm DB High Pull

    Min 2: 5 Jefferson Curls

    Min 3: 5/5 Box Pistols

     

    WOD:

    B)Row 2000m

    C)400m Farmer’s Carry

    *RX=UNBROKEN

    Koda CrossFit

     

    WOD:

    THE LYON

    5 Rounds

    7 Squat Cleans (165/110)

    7 Shoulder to Overhead

    7 Burpee C2B Pullups

    *rest 2min between rounds

     

    Koda CrossFit

     

    WOD:

    ”12 Days of Christmas”

    1 Muscle-Up

    2 Front Squats (115/80)

    3 Box Jumps (24/20)

    4 S2OH (115/80)

    5 Deadlifts (115/80)

    6 Toes to Bar

    7 Burpees

    8 Pull Ups

    9 Wall Balls (20/14)

    10 HSPUs

    11 Hang Power Cleans (115/80)

    12 Thrusters (115/80)

    Koda CrossFit

     

    WOD:

    A)4 Rounds

    60s Row for Cals – 60s Rest

    60s Double KB FR Hold (53/35) – 60s Rest

    B)Every 3min for 4 sets

    ME Unbroken HS Hold

    C)4 Rounds

    60s AB for Cals – 60s Rest

    30s Boat Hold + 30s Plank – 60s Rest