Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Iron View
  • Previous WOD Posts

    Thursday, March 21, 2019

    Koda CrossFit



    A) 15min AMRAP
    10/10 Lateral Band Walks, 200m Jog
    10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats

    B) 5 X 3 Power Cleans + 3 Front Squats + 3 Jerks

    C) 4 rounds, rest 1 min between rounds
    30s Double Unders
    15s Mountain Climbers
    15s Burpees

    D) Ski/Bike Sprint for time
    RX: 21/15 Cals
    SC: 15/9 Cals

    Koda Jacked

    A) 5×5 Back Squat @ 31X1 Tempo

    B) 15-12-9-6-3 for time
    Incline DB Bench Press
    DB Deadlifts
    *set of 15 should be unbroken

    C) 15-12-9-6-3 for time
    Good Mornings
    Strict Pullups