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, March 26, 2019

    Koda CrossFit



    A1) 5 X 3 Position Power Clean (high hang, hang, below the knees)

    A2) 5 X 10 Banded Face Pulls




    In teams of 3 or 4

    Ace and Jokers: 100 meter run as a team

    Hearts: Burpees

    Diamonds: Toes through Rings

    Spade: Dumbell Thrusters

    Club: KBS


    ***number on card dictates reps***


    Koda Jacked

    A1) 3×8 Glute Bridge DB Bench (30X1)
    A2) 3×8 Bent Over DB Row (30X1)
    B) 12 min EMOM:
    Min 1: 30s Lateral Box Step Overs
    Min 2: 30s Ring Rows
    Min 3: 30s Plank Hold

    C) 3 sets:
    30s Wall Sits
    30s Russian Twists
    30s WBS
    1:30 Rest