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

    Tuesday, January 22, 2019

    Koda CrossFit

     

    Strength:

    A) 5 rounds (8:00 CAP)
    Max Effort UB Strict Pullups (scale to 10+ on round 1)
    Row 200/160m
    *score is total pullups

    WOD:

    B) 3 rounds, each for time
    100 Double Unders
    30 KBS (53/35)
    20 HSPUs
    REST 1:00 between rounds

    *score is your slowest round

    Koda Jacked

    A) 4×5 Deadlift (3131)

    B) 4×5 KB RDL (2121 )

    C) 4 rounds (20:00)
    Min1: 10 Hang Power Cleans
    Min2: 30s Boat Hold
    Min3: 10 Box Jumps/ Step Down
    Min4: Row 300/250m
    Min5: Rest