Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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, May 16, 2019

    Koda CrossFit



    A1) 4X 40m Bottoms-Up FR KB Carry
    A2) 4×5/5 DB External Rotations
    A3) 4×3/3 Tall Jerks



    B) 4 rounds
    try to get faster every round
    Run 400m
    10 Burpee Muscle-Ups



    A1) 4x Clean Complex
    2 Cln High Pull, 2 Muscle Cln, 2 Pwr Cln
    A2) 4×3 Pause Power Jerk
    1s Pause at the dip AND the catch

    B1) 3×10 Close Grip Bench Press
    B2) 3×15-20 HSPU Negative

    C) 3 Rounds for Time
    40 Double Unders
    10 DB Hang Clean and Press
    10 Toes to Bar
    10 DB Deadlifts
    10 True Pushups