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, 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