Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda Native

Bethany, 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, February 17, 2020

    Koda Crossfit

    A) EMOM for 10min
    1 Clean + 1 Hang Clean
     
    B)4 Rounds
    In 2:00
    10m DB walking Lunges (40/25)
    20 Pushup + Renegade Rows
    10m DB walking Lunges
    ME Double-Unders
    ***REST 1:00***

    Saturday, February 15, 2020

    Koda Crossfit

    A) 6min AMRAP @ 65%
    150/120m Row – 20 Double Unders – 10 WBS
     
    B) 50 Dips in as few sets as possible
     
    C) 6min AMRAP @ 75%
    Run 100m – 20 Double Unders – 10 Box Overs
     
    D) 50 Inverted Rows in as few sets as possible
     
    E) 6min AMRAP @ 85%
    HS Walk 10m (or Bear Crawl 20m – 20 Double Unders – 10 T2B

    Friday, February 14, 2020

    Koda Crossfit

    A1) 3×5 Deadlift
    (add 10-20# from last week)
    A2) 3×6/6 Band Internal Rot
    A3) 3×6/6 Band External Rot + Extension
     
    B) Every 3 min for 5 rounds
    AB Sprint + 6 Burpees to 6″
     
    RX: 15/10 Cals
    INT: 12/8 Cals
    SC: 9/6 Cals
    All WOD Posts