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

    Wednesday, July 11, 2018

    Koda CrossFit

    Strength:

    A) 8 Min EMOM:
    3-4 Back Squats @ 3/0/X/0 Tempo (65% 1RM)

    B1) 3 x 7/7 Powell Raise
    B2) 3X 7/7 DB External Rotation
    B3) 3X 7/7 Banded High Knee March
    *slow and controlled
    B4) 3X 7/7 Side Plank Crunch w/1s Hold

    WOD:

    C) 21-15-9
    KBS (American)
    Box Jump Overs