Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

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, November 10, 2018

    Koda CrossFit

    WOD:

    2018 Regional Event 1
    TRIPLES (49:00 CAP)
    3K Row – switch every 250m
    300 Dus – switch every 50
    3mile run (switch every 400m)

    Pro: Individual
    RX: 2 Person Team
    Scaled: 3 Person Team

    Koda Jacked

    A) 8×8 Rack Pull (Elevated DL, knee height)
    B) 8×8 BB Floor Press
    C) 8×8 Good Mornings
    D) 8×8 SUPER Close Grip Bench (elbows IN)
    E) 8×8/8 Kneeling DB Press
    F) 8×8 Pushup + Renegade Rows

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