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

    Wednesday, July 17, 2019

    Koda Crossfit

    A1) 4×5 Wall Squats @ 3311 tempo
    A2) 4×30/30 1Arm Farmer’s Carry
    A3) 4×3-5 MU transitions
     
    B) For time (9:00 CAP)
    400m Run
    15 OHS (135/85)
    15/10 C2B Pullups
    400m Run
    15 OHS (135/85)
    15/10 Bar Muscle-Ups

    Tuesday, July 16, 2019

    Koda Crossfit

    A) 10,8,6,4,2 Bench Press w/
    pause at the bottom
    (start at 60% and build)

    B) Every 4 min for 6 sets
    in 25s:
    5 Thrusters (165/110)
    ME Bar Facing Burpees

    Monday, July 15, 2019

    Koda Crossfit

    A1) 4×6/6 Back Rack Weighted Lunges (build)
    A2) 4×6/6 Powell Raises

    4 times through (32:00)
    B1) 2min row @ 85% Pace
    *Rest/Walk 2min*
    B2) 2:00 AMRAP
    20m Front Rack DB Carry
    1 Devils Press (50/35) (+1/rnd)
    *Rest/Walk 2min*

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