Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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, 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