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 30, 2019

    Koda CrossFit



    A) Rope Climb Skill Work

    B) BTTD Team WOD (Mt Scott)
    300 Double Unders
    25 Front Squats (125/85)
    25 Bar Facing Burpees
    25 BtK Hang to OH
    50 HSPUs
    25 BtK Hang to OH
    25 Bar Facing Burpees
    25 Front Squats



    A1) 4x Clean Complex
    2 High Pull + 2 Tempo PC + 2 Pwr Cln
    *Tempo PC – 4s from floor to pockets, then explode
    A2) 4×4 Push Jerk w/2s Hold (catch)

    B) Bench Drop Sets, 4 X 2-4-6 reps
    Use HEAVY weight for 2 reps, right into medium for 4 and light for 6 (min rest)

    C) EMOM for as long as possible
    6/4 Cal AB + 5 Pullups
    *increase 3/2 Cals OTM until failure
    *use a pullup variation that you can get 5 reps UB every round