Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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

    Thursday, May 2, 2019

    Koda CrossFit



    A) 15min EMOM
    (5 rounds of each)
    Min 1: ME Handstand “Clip Taps” in 30s
    Min 2: 20 Band Pull Aparts
    Min 3: 10/10 Lateral Band Walks

    4 rounds
    30s Side Plank (L) +
    30s Ring Rows
    2:00 walk/rest
    4 rounds
    30s Side Plank (R) +
    30s Goblet Hold (70/53)
    2:00 walk/rest
    4 rounds
    30s Plank +
    30s Double Unders


    Koda Jacked

    A1) 3×5 Hang Power Clean
    A2) 3×3 Pause Push Jerk
    (pause 2s in the dip and 2s in the catch)

    B1) 3×8 DB Chest Flys @3131
    B2) 3×3 HSPU Negatives (3-6s)

    C) 15-12-9-6-3 for time
    KB Deadlift (heavy)
    KB Bent Over Rows
    True Pushups on KBs