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, November 17, 2018

    Koda CrossFit


    A1) 4X6 Push Press, rest 10s
    A2) 4X6-12 True Pushups, rest 10s
    A3) 4X12 Tricep Press Downs, rest 2-3m


    B) Partner WOD (follow the leader)
    row 350/250m
    30 OH walking Lunges w/WB
    30 Burpees to 6″
    30 WBS
    30 American KBS
    row 350/250m

    *partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

    Koda Jacked

    A) 8×8 Deadlift
    B) 8×8 Bench Press
    C) 8×8/8 Alt DB Overhead Press
    D) 8×8 Good Mornings
    E) 8×8 DB Floor Press
    F) 8×8 Seated Rear Delt Flys

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