Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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

    Tuesday, February 19, 2019

    Koda CrossFit



    A) Every 2min for 6 rounds
    1.1.1 Clean and Jerk



    WOD 1) 6min EMOM
    E: ME Slam Balls in 30 sec
    O: ME Lunges (SB in FR) in 30s
    *REST 4 min
    WOD 2) 6min EMOM
    E: ME WBS in 30 sec
    O: ME Cal Row in 30s


    Koda Jacked

    A1) 4×5 “Floorless” deadlifts (3111)
    A2) 4×10/10 Plank Shoulder Taps

    B) 3×20 Weighted Hip Thrusts
    HEAVY!… 1 sec pause at the top

    C) 4 rounds – Rest 2:00 Between Rounds
    Ski 18/12 Cals
    12 Alt DB Snatches
    6 Burpee Box Jumps
    12 T2B (Sub Candlesticks)