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
  • Previous WOD Posts

    Saturday, February 9, 2019

    Koda CrossFit

    Strength:

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

    WOD:

    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