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 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)