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

    Friday, August 23, 2019

    Koda Crossfit

    A1) 3×5/5 Powell Raises
    A2) 3×5/5 DB Ext Rotations
     
    B) EMOM for 7min
    5-10 C2B Pullups
     
    C) 3 Rounds (24:00)
    AB 30s @ 80%+ pace
    3:30 Rest
    7 Devil’s Press AHAP(30s CAP)
    3:30 Rest

    Thursday, August 22, 2019

    Koda Crossfit

    A1) 5×3 Hang Power Cleans
    no rest
    A2) 5×3 High Box Jumps
    no rest
    A2) 5×3 High Vertical Jumps
    rest 2-3min
     
    B) Partner WOD – 5 Rounds
    “Conga Line Style”
    300/250m Row
    100m Farmer’s Carry
    (70/44)

    Wednesday, August 21, 2019

    Koda Crossfit

    A) 3 Sets
    10 Bench Press (HEAVY)
    10 Seated DB Press
    15 Banded Tricep Press Downs
    Rest 3:00
     
    B) CHIPPER (20:00 CAP)
    800m Run
    50 WBS (20/14)
    75 KBS (53/35)
    100 AbMat Situps
    800m Run
    *split reps up however, Murph style
    All WOD Posts