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 22, 2018

    Koda CrossFit


    A) 12min Skills EMOM
    Even: 30-60 Double Unders
    Odd: 15-20s HS Hold


    B) 23min Partner WOD
    *Alternate Rounds*
    4/4 KB Snatch (53/35)
    8 Burpees to 6″
    8 Cal Row

    Koda Jacked

    A) 8×8 Back Squat
    B) 8×8 ChinUps (use band)
    C) 8×8/8 KB Leg Extensions
    D) 8×8 Chest Supported Rows
    E) 8×8 BB Curls
    F) 100 KB High Pulls

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