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

    Saturday, November 17, 2018

    Koda Crossfit

    A1) 4X6 Push Press, rest 10s
    A2) 4X6-12 True Pushups, rest 10s
    A3) 4X12 Tricep Press Downs, rest 2-3m

    B) Partner WOD (follow the leader)
    row 350/250m
    30 OH walking Lunges w/WB
    30 Burpees to 6
    30 WBS
    30 American KBS
    row 350/250m

    *partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

    Friday, November 16, 2018

    Koda Crossfit

    A) 6min EMOM
    2 Clean Deadlifts
    2 High Hang Power Cleans
    2 Front Squats

    B) Every 90s for 5 sets
    1.1.1 Squat Cleans (build)

    C) Chipper
    50/40 Cal Row
    50 T2B
    200m Farmer’s Carry (55/35)

    Thursday, November 15, 2018

    Koda Crossfit

    A) 3X5-10 Kip/Buttfly pullups on chin height bar (working form)
    B) 3X5-10 “no-rep” pullups
    C) 3X5-10 Pullups
    D) 3X5-10 C2B

    First Timer’s Sled WOD
    (6:00 CAP)
    Sled Pull 40m (115/70)
    21 Burpees
    Sled Drag (facing backwards)
    15 Burpees
    Sled Pull
    9 burpees
    Sled Drag

    All WOD Posts