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, December 27, 2018

    Koda CrossFit

     

    WOD:

    The Lyon
    5 rounds
    7 Squat Cleans (165/110)
    7 Shoulder 2 OH
    7 Burpee C2B Pullups
    *rest 2 min between each round

    Koda Jacked

     

    A) Every Min for 10 min
    3 Hang Power Cleans
    2 Front Squats
    10 sec FS hold + stand (so 1 more FS)

    B) 12,10,8,6,4, FOR QUALITY
    Double KB front squats (build)
    20 sec hollow rocks
    C) 20!
    Banded Hip Bridges
    Banded Clam Shells