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, September 13, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Front Squat
    *5-10# more than last week

    WOD:

    Every 4 min for 20min (5 rounds)
    40m HEAVY Sled Walk
    *during rest: 5-10 strict T2B

    Koda Jacked

    WOD:

    10min EMOM:
    EVEN: 10 HEAVY KB RDLs
    ODD: 10-15s HS Hold Negative + 5-10 Pushups

    B) 12min EMOM
    Even: 15s L-Sit Hold
    Odd: 15s Band Pull Aparts

    Finisher
    50 Lunges
    50 Candlesticks
    50 Squats