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 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)