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

    Thursday, August 16th, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Front Squat
    *5-10# more than last week

    WOD:

    1st Timer’s Advanced WOD 4: (9:00 CAP)
    Part A) 3:00 Row/Ski
    Part B) 3 rounds
    12 DL (135/95)
    9 HPC
    6 S2OH

    Koda Jacked

    WOD:

    A1) 4×8/8 HEAVY DB Step Overs, No Rest
    A2) 4×15 Box Hamstring Curl (feet on box)

    B1) 3×10/10 3Direction Glute Pump
    B2) 3×10-15 Sumo Stance Goblet Squat
    B3) 3×10/10 Banded Bent Knee Fire Hydrant

    Finisher: 4 rounds
    30s Banded Push Downs – Rest 30s
    30s Banded Curls – Rest 30s