Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Iron View
  • Previous WOD Posts

    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