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 6, 2018

    Koda CrossFit

    Strength:

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

    WOD:

    C) 16min EMOM (4 rounds)
    Min 1: 20s AB SPRINT
    Min 2: 20s Bar Hang
    Min 3: 10 Hollow Rocks
    Min 4: 20m Bear Crawl (10m HS Walk)

    Koda Jacked

    WOD:

    A1) 4×20/20 Banded High Knee March
    A2) 4×10-15 Parallete Shoot Throughs

    B) 3 sets, starting every 4 min:
    20 KBS
    20 KB Goblet Squats
    20 Squat Jumps

    Finisher
    3x 7/7/7 BB Curls