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, February 9, 2019

    Koda CrossFit


    A) Every 45s for 12 sets
    1 Squat Clean w/3s Hold at the bottom
    *start at 55% and increase if CRISP


    Partner WOD- 2 rounds (Follow the Leader Style)
    B1) Run 400m
    B2) 20 Slam Balls + 20 OH walking Lunges (w/ the slam ball)
    B3) Farmers Carry 100m

    Koda Jacked

    A) 3x30s ON/30s OFF Assault Bike
    increase pace every set

    B1) 5×5 HEAVY DB Thrusters
    B2) 5×5 Good Mornings (3131)

    C) 4 rounds, rest 2 min between rnds
    60s Assault Bike (tough pace)
    12 DB/KB Deadlifts
    8 DB/KB Push Press
    20/20m OH DB/KB Contralatteral Carry