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 5, 2019

    Koda CrossFit



    A1) 5,4,3,2,1 Deadlifts, rest 90s

    A2) 5 x 8 Seated DB Press, rest 90s



    4 rounds

    45s Weighted Wall Sits (35/20)

    15s rest

    45s ME Pushups

    15s rest

    45s ME AbMat Situps (anchored)

    15s rest


    Koda Jacked

    A) 5 x 2 Segmented Clean Pulls +

    2 Segmented Power Cleans

    (pause 2s below knees, and power pos)


    B1) 4×5 RDLs (3111)

    B2) 4×15 Banded Flys

    C) 3 sets (trying to increase pace each round)

    15 Russian KBS

    12 Athlete Burpees

    9 Toes Through Rings (or candlesticks)

    6 Athlete Burpees

    Rest 2:00 between sets