Koda CrossFit 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
  • Workout of the Day

    Monday, February 17, 2020

    Koda CrossFit

     

    Strength:

    A) EMOM for 10min

    1 Clean + 1 Hang Clean

     

    WOD:

    4 Rounds

    In 2:00

    10m DB Walking Lunges (40/25)

    20 Push-up + Renegade Rows

    10m DB Walking Lunges

    ME Double-Unders

    ***Rest 1min***

    Saturday, February 15, 2020

    Koda CrossFit

     

     

    WOD:

    A) 6min AMRAP @ 65%
    150/120m Row – 20 Double Unders – 10 WBS

    B) 50 Dips in as few sets as possible

    C) 6min AMRAP @ 75%
    Run 100m – 20 Double Unders – 10 Box Overs

    D) 50 Inverted Rows in as few sets as possible

    E) 6min AMRAP @ 85%
    HS Walk 10m (or Bear Crawl 20m – 20 Double Unders – 10 T2B

    Friday, February 14, 2020

    Koda CrossFit

     

    Strength:

    A1) 3×5 Deadlift
    (add 10-20# from last week)
    A2) 3×6/6 Band Internal Rot
    A3) 3×6/6 Band External Rot + Extension

     

    WOD:

    B) Every 3 min for 5 rounds
    AB Sprint + 6 Burpees to 6″

    RX: 15/10 Cals
    INT: 12/8 Cals
    SC: 9/6 Cals

    All WOD Posts