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, January 17, 2019

    Koda CrossFit

     

    WOD:

    A) 10min AMRAP
    200m Run
    20 American KBS (53/35)
    20 AbMat Situps

    B) 50 Pushups For Time

    C) 10min AMRAP
    50 Double Unders
    10 Burpees
    10 T2B

    D) 50 Inverted Rows for time

     

    Koda Jacked

     

    A) 4×5-6 Back Squats (32X1)

    B1) 3×8/8 Goblet Lunges
    B2) 3×4-8 Strict Chinups (21X1)

    C1) 3×8/8 Single Leg RDL
    C2) 3×8/8 Single Arm DB Press
    D) 9min EMOM (consistent effort)
    Sled Push 20m Tough
    5/5 Renegade Rows
    5 Strict Toes to Bar (Candle Sticks)
    20sec Handstand Hold