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 20, 2018

    Koda CrossFit

    Strength:

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

    WOD:

    Fran: 21-15-9
    Thursters (95/65)
    Pull-ups

    Koda Jacked

    WOD:

    A1) 4X15 Double KB Front Squat, No Rest
    A2) 4X15 Double Russian KBS, rest 2min

    B) 5×8 DB Bench Press
    *build to a heavy

    C1) 3X 10/10m Single KB Front Rack Lunge, No Rest
    C2) 3X10/10m Lunges, No Rest
    C3) 3X 10 Goblet Squats, Rest 2-3min