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, September 4th, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Press
    *2-5# more than last week

    B) 5×3 Deadlift
    *build so last set is 5-10# more than las week

    WOD:

    TABATA MASH-UP (8 min)
    Slam Balls and Sit-ups

    Koda Jacked

    WOD:

    A1) 3×20/20 Krok Rows
    A2) 3×10/10 Rear Foot Elevated Split Squats

    B1) 4×10-20s Chinup Hold
    B2) 4×20 KB RDLs

    C) 3 rounds (rest 2-3min between rounds)
    10-15 DB Bench Press (HEAVY)
    10-15 “no rep” pushups
    10-15 Banded Chest Flys