Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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)