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

    Thursday, April 25, 2019

    Koda CrossFit



    A1) 4×3 OHS (3s hold at the bottom)
    A2) 4×10 Banded Face Pulls
    B1) 4×3 Snatch Balances (3s hold at the bottom)
    B2) 4×5/5 Side Plank DB Rotations



    5 rounds, each for time
    (20:00 CAP)
    8 Hang Power Snatches- Below Knee (115/80)
    Run 400m
    5/3 Ring MUs ***
    ***or 5 burpee C2B


    Koda Jacked

    A1) 5,4,3,2,1 Snatch Grip Deadlift
    *pause for 1s below knee going up AND down
    A2) 5×10 Banded Chest Flys
    B1) 4×5/5 Box Pistols
    B2) 4×5/5 Alternating Seated DB Press
    B3) 4×10/10 Windshield Wipers

    C) 3 rounds, increasing pace each round
    500/400m Ski/Row
    30m HEAVY KB/Bag/Ball Front Rack Carry
    10 T2B