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 9th, 2018

    Koda CrossFit

    Strength:

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

    WOD:

    DT – 5 rounds for time (12:00 CAP)
    12 DL (155/105)
    9 Hang Power Cleans
    6 Push Jerks

    Koda Jacked

    WOD:

    A1) 4×8-12 HEAVY KB RDLs
    A2) 4×10-15s HS Hold Negative + 5-10 Pushups
    r2min

    B) 12min EMOM
    Even: 20s Parallette Shoot Throughs
    Odd: 20s Band Pull Aparts

    Finisher
    50 Lunges
    50 Candlesticks
    50 Squats