Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda Native

Oklahoma City, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Workout of the Day

    Monday, March 18, 2019

    Koda Crossfit

    OPEN WOD 19.4
     
    OR
     
    A) Assault Bike
    RX:50/35 Cals
    SC: 35/20 Cals
     
    ***REST 3:00***
     
    B) Grace: 30 G2OH for time
    RX: 135/95
    SC: 95/65

    Saturday, March 16, 2019

    Koda Crossfit

    A) 12 Min Partner AMRAP
    (Follow The Leader Style)
    15/10 Cal Row
    10 Toes Through Rings
    1 Power Cleans (245/155#)
    *Add 1 PC every round

    B) 15 Min Partner AMRAP
    400m Run (Both Partners)
    20 Pushups + Partner Clap
    50 Partner WBS (alt reps)

    Friday, March 15, 2019

    Koda Crossfit

    Workout 19.4
    For total time:
    3 rounds of:
    10 snatches
    12 bar-facing burpees
     
    Then, rest 3 minutes before continuing with:
     
    3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees
     
    Men snatch: 95 lb.
    Women snatch: 65lb.
    Time cap: 12 minutes
     
    Marathon Prep:
    Finish with 2 mile Run
    All WOD Posts