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 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