Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Previous WOD Posts

    Saturday, December 1, 2018

    Koda CrossFit


    A1) 5,4,3,2,1 Split Jerk
    A2) 5x 10/10 Lateral Band Walks


    B) 3 rounds for time
    21-15-9 Pullups
    21-15-9 Goblet Squats (70/53)
    30m Farmer’s Carry – L
    30m Farmer’s Carry – R

    Koda Jacked

    A) 8×8 Front Squat
    B) 8×8 Pull Ups (or Ring Rows)
    C) 8×8/8 Weighted Lunges
    D) 8×8 Chest Supported Rows
    E) 8×8 DB Pull Overs
    F) BB Reverse Curls – 75 Reps in as few sets as possible

    ***Use a 3s sec eccentric phase on all lifts
    ***start light and rest just long enough for your partner to go (approx 30s)