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, October 10, 2019

    Koda CrossFit

     

     

    WOD:

    A) 15min for quality
    200m Jog
    5/5 Renegade Rows
    30m OH DB/KB Carry
    3/3 Alternating One Arm Hangs (sub 10 scap pullups)

    B) 4×3 TnG Power Snatch
    (build to a heavy, BUT CRISP)

    C) 10min Partner EMOM (alternating minutes)
    6 Burpees to 6″ + ME Cal Row

    D) Max Effort Ski/Bike Sprint
    RX: 21/15 Cals
    SC: 15/9 Cals