Koda CrossFit Tulsa

918-606-8722

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

    Friday, August 23, 2019

    Koda CrossFit

     

    Strength: 

    A1) 3×5/5 Powell Raises
    A2) 3×5/5 DB Ext Rotations

    B) EMOM for 7min
    5-10 C2B Pullups

     

    WOD:

    3 Rounds (24:00)
    AB 30s @ 80%+ pace
    3:30 Rest
    7 Devil’s Press AHAP(30s CAP)
    3:30 Rest

    Thursday, August 22, 2019

    Koda CrossFit

     

    Strength: 

    A1) 5×3 Hang Power Cleans

    no rest

    A2) 5×3 High Box Jumps

    no rest

    A3) 5×3 High Vertical Jumps

    rest 2-3min

     

     

    WOD:

    PARTNER WOD – 5 Rounds

    “Conga Line Style”

    300/250m Row

    100m Farmer’s Carry

    (70/44)

    Wednesday, August 21, 2019

    Koda CrossFit

     

    Strength: 

    A) 3 Sets
    10 Bench Press (HEAVY)
    10 Seated DB Press
    15 Banded Tricep Press Downs
    Rest 3:00

     

    WOD:

    B) CHIPPER (20:00 CAP)
    800m Run
    50 WBS (20/14)
    75 KBS (53/35)
    100 AbMat Situps
    800m Run
    *split reps up however, Murph style

    All WOD Posts