Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

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, 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