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 15, 2018

    Koda CrossFit


    A) 5 rounds at conversational pace
    250/200m Row
    2/2 TGUs
    15 KBS
    10 Goblet Squats with 1s Pause at the bottom


    B) Master’s Mania Partner Conga Line – ONE Round
    21/18 Cal AB
    10 Burpees ro Plate
    5 Cleans (185/115)

    Koda Jacked

    A) 8×8 Goblet Squat
    B) 8×8 Chin Ups (or ring rows)
    C) 8×8/8 Box Pistols
    D) 8×8 Pendlay Rows
    E) 8×8 BB Curls
    F) Banded Face Pulls – 100 Reps in as few sets as possible

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